7 Omega-3-Rich Foods That Boost Your Immunity
With the ongoing Coronavirus pandemic, boosting immunity to fight off the virus is everyone’s priority now. Strong immunity is also essential to prevent the cold, flu, and other common infections with the changing climate. Most of us are aware that vitamin C is essential in boosting immunity, but not many know how critical omega-3 fatty acids can be. Omega-3 fatty acids not only reduce inflammation but also boost immunity by improving the functioning of immune cells.
Doctors now recommend including 250 to 500 mg of omega-3 fatty acids in our diet or through supplements every day. You can fulfill this daily requirement by including some of these omega-3-rich foods:
1) Salmon
Salmon is considered one of the healthiest foods in the world. It is rich in protein, magnesium, selenium, potassium, and B vitamins. And, it is also a great source of omega-3 fatty acids. It also contains antioxidants and astaxanthin, which are excellent for our skin, heart, and joints. A cooked fillet of salmon weighing 100 g contains approximately 2,260 mg of omega-3. Not only salmon but all fatty or oily fish, such as mackerel, tuna, herring, etc., are rich in omega-3. Oily fish, including salmon, lower the risk of heart diseases, mental health disorders, and memory problems.
2) Flaxseeds
These small brown or yellow seeds are considered a superfood. If you want to lose weight, including these seeds in your diet will keep you satisfied longer, as they are rich in fiber. They are also the richest whole-food source of alpha-linolenic acid (ALA), an omega-3 fat. They also contain other nutrients such as magnesium, vitamin E, phosphorus, protein, and selenium. Flaxseeds oil is available as an omega-3 supplement. A tablespoon of these seeds contains around 2,300 mg of omega-3.
3) Soybeans
Half a cup of soybeans contains 670 mg of omega-3. They are also rich in fiber, protein, folate, vitamin K, potassium, and magnesium. Apart from omega-3 fatty acids, soybeans also contain omega-6 fatty acids. Consume soybean in moderation, as too much of omega-6, has been linked to inflammation.
4) Walnuts
Walnuts are rich in fiber and omega-3 fatty acids and contain antioxidants, vitamin E, calcium, and protein. The omega-3 content in about seven walnuts (14 halves) is around 2,500 mg. But, remember not to remove the walnut’s skin, as it contains phenol, an antioxidant. These nuts are known to improve memory, fight depression, prevent cancer, and maintain heart health.
5) Chia Seeds
These popular seeds are also called Salvia Hispanica. They are nutrient-dense and are easily digested. 28 g of chia seeds contains 5,000 mg of omega-3 and only 98 calories. Chia seeds are also rich in fiber, iron, antioxidants, and calcium. Due to the high fiber and protein content, they help in weight loss, lower the risk of heart diseases and diabetes.
6) Cod Liver Oil
It is the oil that is extracted from the liver of codfish. It is taken as a supplement and is not really a food. This oil is rich in omega-3, vitamin D, and vitamin A. Just a teaspoon of this oil provides more than the recommended daily dose of vitamins A and D, and 2,682 mg of omega-3. So, avoid taking more than a teaspoon in a day, as too much vitamin A is not good for the body. Cod liver oil lowers cholesterol, prevents heart diseases, controls blood sugar levels, reduces the risk of autoimmune diseases, and maintains bone health.
7) Spinach
Spinach, which was earlier called the Spanish vegetable, is rich in fiber, protein, zinc, calcium, vitamin E, A, C and K, phosphorus, iron, magnesium, copper, potassium, and manganese. Apart from these essential nutrients and vitamins, 100 g of spinach also contains 370 mg of omega-3. This green leafy vegetable improves brain function, heart health, memory, and regulates blood pressure.
