1 support for joints , සන්ධි සඳහා සහාය

 Some studies have shown that omega 3 essential oils may be able to increase the amount of calcium you’re able to absorb from your gut, which may help to improve the strength of your bones and synthesis of bone collagen

කැල්සියම් ප්රමාණය වැඩි වශයෙන් ඔබේ බඩවැලෙන් අවශෝෂණය කරගැනිමට දායක් විම හා ඔබේ අස්ථිවල ශක්තිය හා සංශ්ලේෂණය ශක්තිමත් කිරිමට දායක වේ

2 mental wellbeing ,මානසික යහපැවැත්ම සදහා

People suffering from symptoms of depression and/or anxiety have been shown in some studies to see potential improvement after adding more omega-3 rich foods to their diet

මානසික අවපීඩනය සහ / හෝ කාංසාව වැනි රෝග ලක්ෂණ වලින් පෙළෙන පුද්ගලයින් ගේ ආහාර වෙල සදහා ඔමේගා -3 පොහොසත් ආහාර එකතු කිරීමෙන් පසු යහපත් ප්‍රතිපල ලැබිම

3 healthy vibrant skin ,නිරෝගී විචිත්‍රවත් සමක් සදහා

Research indicates that omega-3 oil may have a variety of benefits including support for healthy skin

නිරෝගී සම සඳහා උපකාරී වන බව පරික්ෂණ මගින් අනාවරනය වී ඇත 

4 help inflammation ,ශාරීරික උෂ්ණත්වය පාලනයට

Some studies have demonstrated that omega-3 fatty acids may help reduce the production of molecules and substances linked to inflammation. Such as inflammatory eicosanoids and cytokines 

ශාරීරික උනුසුම සම්බන්ධ අණු හා ද්‍රව්‍ය නිෂ්පාදනය අඩු කිරීම. උදාහරණයක් වශයෙන්  අයිකොසැනොයිඩ් සහ සයිටොකයින 

However, what you may not know already is that omega-3’s cannot be produced by your body alone! කෙසේ වෙතත් ඔමේගා -3 ඔබේ ශරීරයෙන්ප පමණක් නිපදවිය නොහැකි බවයි!ආහාර වශයෙන් හෝ ආහාර අතිරෙක පොශකයක් වශයෙන් ලබා ගත යුතුය

With that being said, it is highly important to incorporate omega-3-rich foods into your daily diet. Now, this could be especially challenging if you have a plant-based diet.

9 different ways to help boost your omega-3 intake!

1. Mackerel,මැකරල්

Mackerel is an oily fish that is commonly eaten smoked or whole in Western countries. According to the Food Data Central, a piece of salted mackerel is full of nutrients and contains over 4,107 mg of omega-3. It is therefore a great way to increase your omega-3 intake!

2. Salmon,සැමන්

According to Health line, salmon is one of the most nutrient-dense foods in the world. I bet that hooked you!

No, but seriously, salmon is a great source of omega-3’s, proteins and contains a variety of nutrients such as vitamins D & B. 

Salmon’s omega-3 content is pretty similar to Mackerel’s at 4,123 mg in a half fillet cooked salmon, or 2,260 mg in 3.5 ounces.

3. Sardines,සාඩින්

Sardines are commonly known to be small, oily fish. Although they are not everyone’s go-to fish, they do contain a lot of essential nutrients your body needs. In fact, you can get up to 2,205 mg of omega-3 per cup (149 grams) of canned sardines!

4. Chia Seeds ,චියා බීජ

Chia seeds are a great and easy way to add Omega-3’s and other nutrients such as magnesium and selenium to your diet. 

Adding them to a smoothie can be a great way to increase your omega-3 intake! If you are looking for a nutrient-rich smoothie recipe, check out our Immune Boosting Smoothie recipe.

Omega 3 content: 5,060 mg per ounce (28 grams)

5. Walnuts

Some studies suggest that walnuts are the super food of nuts! Pretty bold statement huh? 

But really, they contain healthy fats, lots of nutrients, minerals, and fibers. In fact, industry specialists and walnut growers gather annually for the walnut conference to talk about ongoing research and the many benefits of walnuts!

Fun fact: Did you know that even the skin of the walnut contains phenol antioxidants, which have been said in some studies to offer some health benefits? 

We were going to add a walnut joke but decided that would be nuts.

6. Soybeans,සෝයා බෝංචි

Soybeans are a type of legume, native to eastern Asia. You might already take soy either from drinking soy milk or eating tofu, but did you know that soy contains 670 mg of omega-3’s in ½ cups (47 grams) of dry roasted soybeans?

7. Seaweed,මුහුදු පැලෑටි

Seaweed is another fun way to add omega-3’s into your diet when you’re on a plant-based diet. 

There are many different ways to include seaweed in your diet, such as soup, salad, stew, or dried. 

Now, the omega-3 content found in seaweed is less than 100 mg because it contains a different strain of Omega 3. ALA is another form of omega-3’s, which provides healthy acids such as DHA and EPA. 

With that being said, don’t be afraid to add seaweed to your diet as a complement to other omega-3-rich foods. 

8. Kale

Kale is known to be one of the healthiest and nutritious plant food. Kale, which is considered a super food, contains very little fat and has ALA, the same omega-3 strand found in seaweed. However, some studies have shown that kale contains more omega-3’s (120mg per cup) than any other vegetable!

9. Omega-3 supplements,ඔමේගා -3 ආහාර අතිරේක

If you are looking for a different way to incorporate omega-3 into your diet, Optima Omega-3 is a formula specifically designed by health professionals to provide optimal omega-3 support for your mental and physical wellbeing. By taking an omega-3 blend, you can get a full spectrum of omega-3 oil complex that includes fish oil, DHA, and EPA.