At present, strengthening immunity has become the priority of the people. From consuming decoction daily to exercising, people are using all kinds of measures to increase immunity. We often forget omega-3 when it comes to immunity-boosting nutrients, while dietitians consider it to be an important component of a healthy and balanced diet. According to health experts, omega-3 fatty acids provide energy to the body and provide good calories. Apart from strengthening heart function, it also plays an important role in increasing lung capacity, reducing inflammation and improving psychological health.
According to dieticians, including omega-3 fatty acids in the daily diet can help in reducing the risk of heart attack to increasing immunity. All people must include foods rich in omega-3 in the diet.
Walnuts are rich in omega-3 fatty acids. Along with keeping the heart healthy, the consumption of walnuts is considered very beneficial in reducing appetite. Walnuts also contain monounsaturated fat, which lowers blood sugar levels and improves cholesterol levels. Walnuts are also known to have anti-inflammatory properties that can help reduce inflammation.
Flax seeds are also considered to be rich in omega-3 fatty acids. Flaxseed oil is often used as an omega-3 supplement. Apart from this, flax seeds are also a good source of fiber, magnesium and other nutrients. Given these properties, these seeds can reduce the amount of high cholesterol in the body and protect you from harmful free radicals produced during metabolic processes.
Soybean has special importance in the diet. Soybeans are considered a good source of fiber and protein. Apart from this, a good amount of other nutrients including riboflavin, folate, vitamin K, magnesium and potassium are also available in it. In addition to omega-3, omega-6 fatty acids are also very high in soybeans. According to researchers, consuming too much omega-6 can cause inflammation.
Consuming blueberries can also be beneficial for getting omega-3 naturally. Apart from being low in calories, it is considered rich in antioxidants. The antioxidants present in blueberries are helpful in reducing the risk factors of heart disease as well as lowering the level of bad cholesterol and blood pressure.
Many types of fish such as salmon (4,123 mg per serving) and mackerel (4,107 mg per serving) are high in omega-3 content. In fact, these fish varieties are also rich in magnesium and protein, which may aid in muscle recovery and reduce the risk of heart diseases.
The fish salmon and mackerel are also rich in the nutrient, as they provide essential vitamins (B12 and D) and a solid dose of selenium, which help build immunity and improve psychological health.