Omega-3 fatty acids are of essential in boosting both brain health and heart health, ensuring general bodily functions are maintained. These healthy fats build structure into cell membranes, assist cognitive functions, provide enhancement in mood stability, and boost immunity. Since the body cannot make all types of omega-3 fatty acids, dietary incorporation is very important.

Omega-3 contents vary with species but, in general, provide adequate DHA and EPA.

Omega-3 fatty acids are necessary to maintain optimal mental and physical well-being. While fatty fish like salmon, sardines, and anchovies are great sources of EPA and DHA, there are plant-based options such as flaxseeds, chia seeds, walnuts, and soybeans that are rich in alpha-linolenic acid or ALA. Adding these 13 foods to your diet will greatly improve heart health, brain function, and your overall well-being. Whichever your preference, fish, legumes, seeds, or even plant-based alternatives, you can find an omega-3.

Here are 13 foods that are very high in Omega-3 fatty acids and are nutritious:

1. Salmon

Salmon is one of the most nutrient-dense foods available and a top source of omega-3 fatty acids. It is rich in both EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), two critical types of omega-3s. Besides, salmon offers many essential nutrients, including vitamin D, vitamin B12, and selenium. Some research findings reveal that consuming salmon regularly will lower your risks for heart diseases, dementia, and mental problems, like depression. Salmon is indeed the epitome of versatility. Salmon may be grilled, baked, smoked, or poached, but will fit into almost any diet.

Omega-3 content: 2,150 mg of EPA and DHA (combined) per 3.5 oz (100 g) serving.

2. Cod Liver Oil

Although technically a supplement, cod liver oil deserves mention for its exceptional concentration of omega-3s.

Extracted from the liver of cod fish, this oil is an incredibly efficient source of essential omega-3 fatty acids. It is also loaded with vitamins A and D. One tablespoon of cod liver oil delivers 170% of the daily recommended value of vitamin D and 453% of vitamin A. It should be consumed in moderation, though as excess vitamin A can cause damage to your body. Cod liver oil has been shown to promote heart health, even brain functioning, and improve bone and immune system response.

3. Oysters

Oysters are a popular shellfish and are an excellent source of zinc, copper, and vitamin B12. They are also high in omega-3 fatty acids. They can be consumed raw, grilled, or baked and provide the best option for those looking for a nutrient-dense appetizer or main dish. Nutritionally, oysters are potent due to their combination of omega-3s and essential trace minerals, which help with heart health, immunity, and recovery from fatigue.

Contains omega-3 content: 500 mg per 3 oz serving

4. Sardines

These small oily fish pack a nutritional punch. Sardines are nutrient-rich and are an excellent source of omega-3s. When eaten whole, you also get the calcium, vitamin B12, and vitamin D that they are so rich in. They come usually canned and can be added to pasta dishes, salads, or eaten alone as a healthy snack.

Omega-3 content: 1,463 mg of EPA and DHA (combined) per cup (149 g) of canned sardines.

5. Anchovies

Anchovies are small, oily fish with both a good taste and nutritional value. They are usually sold canned or dried and have a very pungent flavor, making them suitable for use as ingredients in sauces, pizza toppings, or any other dishes. Not only do anchovies contain an impressive amount of omega-3 fatty acids, but they are also a good source of niacin and selenium. They also contain a good amount of calcium when consumed with bones.

Omega-3 content: 2,053 mg of EPA and DHA (combined) per 3.5 oz (100 g).

6. Shrimp

Shrimp is an ambrosial seafood food widely consumed by people across the world. It has very low calorie levels and high protein, rich in omega-3. It can be grilled, boiled, or mixed with salads and pasta to be a heart-friendly dish. Besides the richness of omega-3, it has a high content of potassium that helps the heart maintain health.

Omega-3 content: 0.12 g of DHA and 0.12 g of EPA per 3 oz (85 g) serving.

7. Chia Seeds

Chia seeds are a fantastic plant-based source of ALA, which is a type of omega-3 fatty acid. They're also super versatile and can be used in a number of dishes. With its high fiber and protein content, chia seeds are excellent for digestion and satiety. Commonly used to make chia pudding, sprinkled over salads, or added to smoothies.

Omega-3 content: 5.055 g of ALA per 1 oz serving.

8. Flaxseeds

Other top plants from where sources are gotten include flaxseeds, which contain omega-3 fatty acids. Flaxseed are extremely loaded with fiber, protein, magnesium, and manganese to mention a few. Flaxseed oil is also fantastic since it contains 6.703 g of ALA per tablespoon. Flaxseeds are easy to be included in your diet because they can be easily put on cereals, oatmeal, or salads.

Omega-3 content: 6.703 g of ALA per tbsp.

9. Edamame Beans

Edamame beans are young soybeans, usually eaten as a snack or side dish. A good source of protein, they also contain omega-3 fatty acids, which boost heart health and overall wellbeing. They can be simply steamed, boiled or added to stir-fries, soups, and salads to give an easy, nutritional boost.

Omega-3 content: 0.28 g of ALA per 1/2 cup serving.

10. Kidney Beans

Kidney beans are a staple for hearty stews, chili, and other comfort foods. While not as high in omega-3s as fish sources, they are still a good plant-based option. They are also a good source of dietary fiber, which supports digestion and heart health.

Omega-3 content: 0.10 g of ALA per half-cup serving.

11. Soybeans

Soybeans are versatile legumes rich in fiber, vegetable protein, and several essential vitamins and minerals. Though better known for their omega-6 fatty acids, they do provide a decent amount of omega-3s. Tofu and soy milk products are good sources for heart-healthy benefits and add to the overall intake of omega-3s.

Omega-3 content: 670 mg per serving.

12. Walnuts

Walnuts are an excellent source of ALA omega-3s and are a favorite for their versatility. They can be eaten on their own, mixed into granola, or added to salads and other dishes. Walnuts also provide a hearty dose of healthy fats and contribute to better brain function, cardiovascular health, and overall wellness.

Omega-3 content: 3.346 g of ALA per 1 cup.

13. Seaweed and Algae

For vegetarians and vegans, seaweed and algae are great plant-based sources of omega-3s. They are rich in both EPA and DHA and are widely consumed in sushi, soups, and supplements. Adding seaweed and algae can be a good way to meet daily omega-3 needs without consuming fish.

Ways You Can Add Omega-3 Rich Food To Your Diet

Incorporate these omega-3-rich foods into your daily diet with simple swaps and additions.

Begin by enjoying two servings of fatty fish like salmon, sardines, or shrimp a week.

Sprinkle chia seeds or flaxseeds into smoothies, oatmeal, or yogurt for a plant-based ALA boost. Add edamame or kidney beans to your salads or soups to enhance protein and omega-3s. Use walnuts in your granola, trail mix, or as a snack. Replace regular oils with flaxseed or fish oil for cooking or dressings. Take cod liver oil as a supplement. These little changes will make a big difference in supporting overall health.

Every aisle in the modern supermarkets reflects the convenience that comes with food these days—frozen meals, packaged foods, instant drinks—all designed to fit right into the busy lives of people today. Yet behind the ease and the flavor lies a growing volume of scientific evidence sounding an alarming warning, ultra-processed foods may be quietly speeding up the risk of early death.

The fascination and attraction of fast, easy, and very tasty foods commonly masks a dark truth. An international research published in the American Journal of Preventive Medicine indicates that heavy consumption of ultra-processed foods (UPFs) dramatically raises the risk of premature mortality. This new proof revives widespread demands for global food reforms since UPFs currently make up the majority of diets in most nations, including the United States.

What Are Ultra-Processed Foods?

Ultra-processed foods, also known as UPFs, are industrial products often made of ingredients that are not typically used in home preparation preservatives, emulsifiers, artificial sweeteners, colorants, and hydrogenated oils. Some of these foods are ready-to-eat products such as sugary beverages, pizzas, burgers, chicken nuggets, chocolates, and snack foods.

Ultra-processed foods, engineered with additives, preservatives, and artificial ingredients, now comprise over half the average American diet, based on data from the U.S. Department of Agriculture. Their ubiquity and intensive marketing have made them seem inevitable, but accumulating evidence indicates that the health toll is much more serious than realized.

Under the NOVA food classification system, UPFs are defined by their intensive industrial processing, which is typically used to produce hyper-palatable and highly profitable foods. Yet, the convenience comes with an increasingly large body of evidence showing that these foods contribute to a variety of chronic diseases, including cardiovascular disease, obesity, diabetes, depression, and various forms of cancer.

How Ultra-Processed Foods Are Linked to Early Death Risk?

The new study by Eduardo Augusto Fernandes Nilson of the Oswaldo Cruz Foundation in Brazil compared dietary and mortality data from eight nations. Their results are chilling:

In the United States alone, UPFs contribute to 124,107 avoidable early deaths each year.

England has around 17,781 premature deaths each year due to UPF consumption.

Similar trends are seen in other nations: 25,000 early deaths in Brazil, 17,000 in Mexico, and 7,700 in Canada.

It is discovered that a 10% increase in consumption of UPFs increases the probability of death by age 75 by 3%. In the U.S. and U.K., where UPFs account for over half of total dietary energy (54.5% and 53.4% respectively), the consequence is particularly sinister.

How Ultra-Processed Foods Harm Your Health?

It's not only the high contents of unhealthy fats, salts, and sugars that render UPFs harmful. The very industrial processing itself — and the multitude of artificial additives such as colorants, emulsifiers, and sweeteners — seems to have negative impacts on human health. As Nilson says, these foods impact health outside of the conventional nutrient content by changing the foods at the molecular level.

This insight changes the story: it's not so much about calories or macronutrient mix, but the chemical and structural changes foods go through when processed.

A number of studies, including a February 2024 study, have established a clear "dose-response" between UPF consumption and adverse health outcomes. Even modest increases in UPF intake — a mere serving per day — have been linked to:

• 50% greater risk of death due to cardiovascular disease
• 53% higher risk of anxiety
• 55% increased risk of obesity
• 40% increased risk of the development of type 2 diabetes
• 41% increased risk of sleep disorders
• 20% higher risk of depression and premature death from all causes
• Adding only an additional 10% more UPFs onto a previously optimal diet was also associated with increased rates of cognitive decline, stroke, and upper gastrointestinal tract cancers.

Preventable Deaths Across Continents Due to Consumption of UPF

Nilson and his group approximated preventable premature deaths resulting from UPF consumption to range by country:

• 4% in Colombia
• 5% in Brazil
• 6% in Chile
• 10.9% in Canada
• 13.7% in the United States
• 13.8% in England

The statistics highlight that UPF death rates are highest in countries where such foods are prevalent in diets. Although the leading consumers are high-income nations, middle-income countries such as Brazil, Mexico, and Chile are rapidly closing in, sparking fears of an emerging global health epidemic.

Why Are UPFs So Dangerous?

Aside from the additives and processing, UPFs interfere with proper metabolic functions. They make their way into systemic inflammation, interfere with the gut microbiota, affect satiety signals, and are highly addictive. These actions individually boost the risk of chronic disease and early death.

Heart disease, stroke, type 2 diabetes, colorectal cancer, dementia, and obesity are all part of the expanding list of conditions associated with excessive UPF consumption.

Steps to Cut Down Consumption of Ultra-Processed Foods

Although it might not be feasible for everyone to completely eliminate UPFs, making slow, sustainable changes can make a big difference in health outcomes:

Prioritize whole foods: Whole grains, fresh fruits and vegetables, lean proteins, nuts, and seeds should be the staple of your diet.

Read labels carefully: Be wary of lengthy ingredient lists with unknown additives.

Cook at home: Cooking yourself provides more control over ingredients and cooking techniques.

Make gradual transitions: Rather than an all-or-nothing method, gradually decrease dependence on ultra-processed foods.

Prioritize balance: Opt for half the plate to consist of fruits and vegetables at each meal.

Educational campaigns and supportive policies may also assist consumers in making educated decisions and transitioning away from ultra-processed diets.

As the racks in our supermarkets become heavier with brightly colored packaging, experts are calling on Americans to change their diets not tomorrow, but today. Ultra-processed foods—think packaged snack foods, ready-to-eat meals, sweet cereals, and even some so-called "health" bars have quietly insinuated themselves into our daily lives.

Many people consider breakfast the most important meal of the day, making sure they have a good spread of tasty food. However, it is very easy to overindulge, causing you to feel bloated and uncomfortable early in the morning. One of the best ways to tackle this is by eating a meal filled with fiber and other nutrients.

While many people go for meals like chocolate flakes or cereals, foods that are marketed as breakfast meals, they are not as good for your health. They are filled with processed sugars, flour and lack fiber. According to the Cleveland Clinic, a low sugar meal early in the morning is essential to avoid feeling sluggish and tired. They also recommend that adults should have 25 to 35 grams of fiber each day, so beginning with a fiber-rich breakfast is a good option. Not only will it help you slow down digestion, but it will keep you fuller for longer.

However, looking for fiber-rich meals and preparing them can be a hassle, especially for people who have early mornings, Dr. Karan Rajan has a simple answer to that. Dr. Karan Rajan, NHS Surgeon, who is known for his educational videos on social media shared his fiber filled breakfast recipe for people looking to boost their fiber intake with healthy and light foods.

What Does A Fiber-Packed Breakfast Looks Like?

Dr. Karan Rajan recently shared his recipe for the "ultimate breakfast," emphasizing its high fiber and protein content. In a step-by-step guide posted on TikTok, he detailed the specific benefits of each ingredient. This breakfast bowl offers a significant contribution towards the NHS-recommended daily intake of 30g of dietary fiber. The ingredients you will need are

• 250g of kefir yoghurt
• A handful of frozen blueberries
• A handful of frozen raspberries
• 2 tablespoons of chia seeds
• 25g of dark chocolate (at least 70% cocoa)

Kefir Yogurt

Dr. Rajan began his recipe with a base of kefir yoghurt, highlighting its impressive nutritional profile. This nutrient-dense yoghurt is recognized for its potential to improve gut health, bolster immunity, and support both heart health and weight management.

He explained that it has 30g of protein but also how it is a good source of lactic acid-producing bacteria as well as yeast which contribute to microbial diversity in your gut. For those unable to find kefir, Dr. Rajan suggested using another yoghurt with live and active cultures.

Blue Berries And Raspberries

These berries contribute "at least 6g of fiber" to the dish and are a rich source of prebiotic fibers. These specific fibers can promote the growth of beneficial gut bacteria, aiding digestion and potentially alleviating constipation.

Dr. Rajan noted "Dark colored plants like raspberries, blueberries and blackberries are a concentrated source of polyphenols, which are plant-based antioxidants." A 2020 study published in the Biomedicine & Pharmacotherapy suggests that diets rich in polyphenols may be associated with a lower risk of heart disease by improving blood flow and potentially lowering blood pressure.

Chia Seeds And Dark Chocolate

To further enhance the nutritional value, Dr. Rajan added pre-soaked chia seeds to his breakfast bowl. This simple addition provides an extra 4g of protein and a substantial 10g of fiber. For all the chocolate or cocoa lovers, he added dark chocolate to his recipe as 25g of dark chocolate (70% cocoa) has at least three to four grams of fiber.

Menopause marks the end of a woman's menstrual cycle, however, the transition is rarely ever straightforward. While this phase brings significant changes to all women, Indian women often face it earlier than others. In fact, as per a 2016 study published in the Indian Journal of Medical Research, titled Natural Menopause Among Women Below 50 Years in India: A Population-based Study, notes: "In India, the range of mean age at menopause reported in different studies appears to be rather young."

The mean age where menopause occurs is between 45 to 55 years of age, whereas, in India, the age range is between 41.9 and 49.42. In fact, as per the National Family Health Survey 3, which was carried out during 2006-06, about 18% of married women in the age of 30 to 49 years had reached menopause.

Based on this data, nutritionist Pooja Makhija delved into the effects of menopause on Indian women and stressed on the importance of midlife health care.

Why Do Indian Women Hit Menopause Earlier?

Makhija highlighted an interesting fact that Indian women experience menopause about five years earlier than their Caucasian counterparts. While the global average age for menopause is around 51, Indian women typically reach this milestone at approximately 46.7 years. Makhija emphasizes the need for women in India to start caring for their midlife health much earlier, given this difference in timing.

As per the 2024 study published in journal Nature, titled, Exploring the triggers of premature and early menopause in India: a comprehensive analysis based on National Family Health Survey, 2019–2021, noted that due to ovarian insufficiency, some women attain early menopause. The study also based its data on National Family Health Survey 2019-21 to reach the results.

The study also quoted a PAN India study by Ahuja (2016) that noted a strong association between early onset of menopause and various factors that contribute it, including poor socio-economic background, being underweight, parity, and age at pregnancy. Women who live in rural areas where access to healthcare and nutrition may be limited, experience menopause earlier. Women who also have more children could experience an earlier menopause.

What Happens When You Hit Menopause Earlier?

As women approach menopause, they face a higher risk of heart disease and a faster decline in bone density. This is particularly concerning for Indian women, as they already tend to have low levels of vitamin D. Makhija points out that while menopause may be a subject of silence worldwide, it is even less discussed in Indian households, which contributes to women suffering in silence.

As per a 2023 study published in journal Nutrients, titled The Importance of Nutrition in Menopause and Perimenopause—A Review, menopause is also associated with an increased prevalence of obesity, metabolic syndrome cardiovascular diseases, and osteoporosis.

The study notes for the importance of a balanced diet and fluid intake and the role of dietary prevention of cardiovascular diseases, role of sleep and the key preventive nutrients in menopause. These are: vitamin D, calcium, vitamin C, B vitamins, and protein intake.

Makhija also urges that midlife care should not be about merely surviving menopause but thriving through it. She advocates for a fresh perspective on how Indian women approach menopause, with a focus on proactive health management.

The post also highlights that Indian women are less likely to seek treatment for menopause symptoms compared to their Western counterparts. Whether it's hormone replacement therapy (HRT), lifestyle adjustments, or dietary changes, informed choices can drastically improve midlife health.

Makhija concludes with a powerful message: "It’s high time we stop shying away from menopause. Let’s take charge of this together." The need for open conversation and proactive care has never been more urgent.