Omega-3 fatty acids are found in foods such as fish and flaxseed, and supplements such as fish oil. The three crucial omega-3 fatty acids are alpha-linolenic acid, eicosapentaenoic acid, and docosahexaenoic acid.

- Mackerel

Mackerel is a small, fat fish. In many countries, they are commonly smoked and eaten as a whole fillet. Mackerel is rich in nutrients - a 100-gram serving contains 500% of the Reference Daily Allowance (RDI) for vitamin B12 and provides 130% of selenium. 

- Salmon

Salmon is a popular and nutritious fish. There are some differences between wild-caught salmon and farmed salmon, and the DHA and EPA content varies. A serving of Farmed Salmon includes:

---1.24 g of DHA

---0.59 g of EPA

One serving of wild salmon contains:

---1.22 g of DHA

---0.35 g of EPA

- Chia Seeds

Exceptional plant-based sources of ALA-omega-3 fatty acids chia seeds are. It is also rich in fiber and protein. It contains 5.055 g of ALA per ounce.

- Flaxseed

Flaxseed oil contains 6.703 g of ALA per tablespoon. Flaxseed is rich in many nutrients, including:

* Dietary Fiber

* Protein

* Magnesium

* Manganese

- Kidney beans

These are common dishes eaten as a meal or side dish. You can add it to curries and stews, or eat it with rice. It contains 0.10 g ALA per half cup.

Let’s understand the pros related to it.

* Fighting Depression and Anxiety

Much talked about now depression is a common mental disorder around the globe. Anxiety is also a common disorder, characterized by constant worry and tension. Interestingly, studies have shown that people who consume omega-3 fatty acids regularly are less likely to become depressed. 

* Prostate Cancer

Some reliable sources suggest that a diet rich in omega-3 fatty acids may help prevent prostate cancer. However, a 2013 credible source suggests that high fish oil intake may increase the risk of high-grade prostate cancer.

* Helps prevent osteoporosis

Women are generally at greater risk of osteoporosis than men, especially after menopause due to lower estrogen levels. One review reporting a potential benefit of omega-3 fatty acids on bone mineral density suggests that this effect can be enhanced simultaneously with calcium supplementation.

* Improve Heart Health

Studies show that 17.9 million people die from heart disease worldwide each year. Elevated triglyceride levels are a major cause of heart disease. Omega-3 fatty acids are beneficial in reducing the risk of cardiovascular diseases such as heart attacks.

Learn more regarding omega-3 acids here: https://www.healthyhey.com/