Many studies have proven that it is best to get nutrition directly from food sources rather than in the supplement form. However, many of us still believe in popping these nutritional supplements because of the fear that we may not be able to fulfill our daily quote of nutrients like Vitamin C, Vitamin D, Zinc and others. One of the most popular nutritional supplements is that of omega-3 fatty acids, a group of essential fatty acids. Omega-3 fatty acids is extremely beneficial to us. They help lower our bad (LDL) cholesterol and triglycerides and help raise good cholesterol (HDL) levels. It is because of this that omega-3 fatty acids have been found to be useful for those who are at risk of cardiovascular diseases. It helps reduce the risk of heart attacks, irregular heart rhythm, stroke and other heart conditions. It is also excellent for protecting your joints from damage and help in preventing rheumatoid arthritis and joint stiffness. Omega-3fatty acids is known to make your brain sharper and hence help prevent diseases of cognitive impairment like Alzheimer’s Disease and dementia. A diet rich in omega-3 fatty acids can give you healthy skin and hair too. Omega-3 fatty acids can be found in abundant quantities in certain foods.

Here are some foods you should load up on:

Fish: These feature at the top of the list of sources of omega-3 fatty acids. Salmon, sardines, mackerel, tuna are some of the best sources.

Seeds: Flax seeds are considered good plant-based sources of omega-3 fatty acids. These can be eaten roasted or can be added to smoothies or desserts too. Pumpkin seeds are also known for their high omega-3 fatty acids content.

Walnuts: A handful of walnuts is highly recommended for those looking to complete their daily quota of omega-3 fatty acids.

Deficiency of omega-3 fatty acids is known to affect memory, heart function, faster skin ageing and even depression and anxiety disorders.

If you wish to take nutritional supplements, make sure to consult a doctor.