Omega-3 fatty acids, found in fish like salmon, tuna and halibut as well as nuts, plants and oils, play a crucial role in keeping the body healthy. Many may turn to fish oil to promote a healthy weight and a strong heart, but studies are showing that this fatty acid aids in decreasing joint pain.
According to research from the University of Maryland Medical Center, omega-3 fatty acids reduce stiffness in the joints by diminishing inflammation. New Zealand green lipped mussel – a source of omega-3 fatty acids – has been reported to reduce joint stiffness and pain, increase grip strength and improve walking pace in people with poor joint health.
In a recent study by the University of Pittsburgh Medical Center, 250 people with poor joint health were given doses of fish oil. Those in the study reported significant improvement in overall joint pain.
However, promoting healthy joints isn't all that these fatty acids can do. They have been shown to lower cholesterol, foster healthy blood pressure, keep a healthy heart and may even ward off depression. With natural wear and tear on joints, it's essential that you get the proper amount of omega-3 fatty acids in your diet. Here are some of the best ways to fill up on omega-3s:
If you struggle to get enough omega-3's in your diet, one of the easiest ways to up your intake is by taking a joint supplement like Naturade FlexAid Joint Formula. It contains 400 mg of omega-3 fish oil to support heart health and help to promote a proper inflammatory response. With an all-natural blend of two traditional plants with antioxidant properties, you may see reduced stiffness and improved mobility within as little as five days.
Fish is another great source of omega-3s and both EPA and DHA – two main types of omega-3s that should be included in your diet. Here are some popular seafood options and their total content of fatty acids:
- Salmon: 1,200 – 2,400 mg
- Bluefin tuna: 1,700 mg
- Crab: 200 – 500 mg
- Trout: 1,000 – 1,100 mg
- Lobster: 200 mg
- Cod: 200 mg
- Shrimp: 100 mg
Kidney, pinto and mungo beans are packed with omega-3s. Load your taco or burrito up with these, add them to a salad, into an omelet or make a bean dip!
While we know that Popeye loved this stuff, you may not be as enthusiastic about eating it – and that's okay! Luckily for you, there are some sneaky ways to get some spinach into your diet. Add a handful of the stuff to any fruit smoothie – the neutral flavors of the spinach will be overtaken by the dynamic and sweet flavors of the fruit. Replace half of your salad with spinach by mixing it in with the lettuce. Spinach also goes great on top of pizza – add some leaves to the sauce for some extra nutrition.
The king of low-carb vegetables, this superfood not only contains a healthy amount of omega-3s, but it is packed with calcium, vitamin C, folates, iron, fiber and potassium. If you're not a fan of eating it plain, this stuff is easy to incorporate into stir-fry, salads, omelets and more.