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Best foods that are very high in omega-3. Omega-3 fatty acids are fatty acids that are beneficial to the human body.
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Omega-3 fatty acids have a variety of benefits for your body and brain.
Health organizations recommend(1) that healthy adults consume two servings of fatty fish per week.
The recommended daily intake(2) is 250-500 milligrams (mg) of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) per day. You can also get plenty of omega-3 fats from algae and many high-fat plant foods.
The adequate intake(3) of alpha-linolenic acid, or ALA, a plant-based omega-3, is 1,600 mg for people assigned male at birth and 1,100 mg for people assigned female at birth.
Let’s dive into the ocean of healthy eating and learn about a list of foods that are very high in omega-3.
Cod Liver Oil
Cod liver oil is more of a supplement than a food.
This oil is high in omega-3 fatty acids and loaded with vitamins D and A — one tablespoon provides 170% and 453% of the Daily Value(4), respectively.
So, taking just one tablespoon of cod liver oil meets your needs for three nutrients:
- Omega-3s
- Vitamins D
- Vitamin A
Just don’t take more than one tablespoon at a time, though, as too much vitamin A can be harmful.
Omega-3 content
Each tablespoon of cod liver oil contains about 2,438 mg of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Mackerel
Mackerel (a small, fatty fish) is eaten in many countries, smoked and eaten as fillets.
This fish is a delicious type and requires little preparation in the kitchen.
Mackerel is rich in nutrients, such as:
- Omega-3
- Vitamin B12
- Selenium
Omega-3 content
Every 100-gram serving of mackerel(5) contains 4580 mg of eicosapentaenoic acid and docosahexaenoic acid.
Salmon
Salmon is a popular fish consumed around the world.
Salmon is one of the most nutrient-dense foods, including:
- High-quality protein
- Vitamin D
- Selenium
- B vitamins
One study showed that people who eat salmon or fatty fish regularly have a lower risk of diseases such as heart disease, dementia, and depression.
Omega 3 content
Every 100 grams of salmon(6) contains about 2150 mg of eicosapentaenoic acid and docosahexaenoic acid.
Herring
Herring is a medium-sized fatty fish. The most common country to consume smoked herring is England, where it is called herring kipper and is often served with eggs.
Herring is often eaten cold-smoked, pickled, or pre-cooked and sold as a snack.
A 3.5-ounce serving of herring contains(7) nearly 100% of the daily value for selenium and 779% of the daily value for vitamin B12.
Omega-3 content
100 grams of herring contains about 2,150 mg of eicosapentaenoic acid and docosahexaenoic acid.
Sardines
Sardines are small, oily fish that are eaten as appetizers, snacks, or large, delicious dishes in restaurants.
Sardines are a very nutritious fish, especially when eaten whole.
They contain all the nutrients your body needs. They provide:
- Omega-3
- Vitamin B12
- Selenium
Omega-3 content
Every 100 grams of drained sardines(8) contains about 1463 mg of eicosapentaenoic acid and docosahexaenoic acid.
Anchovies
Anchovies are small, oily fish that are sold dried or canned in stores.
The way anchovies are eaten varies. They are usually eaten in small portions, and can be wrapped around capers, stuffed into olives, or used as a topping for pizza and salads or with potatoes.
They are also used to flavor many dishes and sauces, including Worcestershire sauce, remoulade, and Caesar dressing, due to their delicious taste.
Anchovies contain many nutrients such as:
- Niacin
- Selenium
Omega 3 content
Every 100 grams of anchovy meat contains(9) about 411 mg of eicosapentaenoic acid and docosahexaenoic acid.
Caviar
Caviar is the most widely known luxury food, often used in small quantities as an appetizer, condiment, or garnish. It is expensive.
Caviar is made from fish or duck eggs, so caviar is a good source of choline and a rich source of omega-3 fatty acids.
Omega-3 content
Every 100 grams of caviar contains(10) about 1046 mg of eicosapentaenoic acid and docosahexaenoic acid (together).
Oysters
Oysters are one of the most nutritious seafood you can eat due to their high nutritional value.
Oysters contain many nutrients such as:
- Omega-3
- Zinc
- Copper
- Vitamin B12
There are different ways to eat oysters between countries, as oysters can be eaten as an appetizer, a snack, a full meal, or raw oysters.
Omega-3 content
Every 100 grams of oysters contains(11) about 329 mg of eicosapentaenoic acid and docosahexaenoic acid.
Flaxseed
Flax is one of the richest whole food sources of the omega-3 fatty acid alpha-linolenic acid (ALA).
Flaxseed oil is often used as an omega-3 supplement.
Flaxseed oil is extracted from the seeds after grinding or pressing the seeds.
Flaxseed is a good source(12) of many nutrients, including:
- Omega-3
- Omega-6
- Fiber
Flaxseed may be best to use ground flaxseed or grind whole flaxseed in a coffee grinder before use, due to the hardness of the seed shells.
Omega-3 content
Every 10.3 g of seeds or 13.6 g of oil contains(13) about 2,350 mg of alpha-linolenic acid.
Walnuts
Walnuts are a plant rich in many nutrients, with many benefits for the heart, brain and the entire body.
Walnuts contain important nutrients such as(14):
- Antioxidants
- Omega-3
- Fiber
- Copper
- Manganese
- Vitamin E
- Some plant compounds
Most antioxidants are found(15) in the walnut shells, so walnuts should be eaten as a whole grain.
Omega-3 content
Every ounce (28 grams) of walnuts contains about 2570 mg of alpha-linolenic acid.
Chia seeds
Chia seeds are very nutritious seeds, rich in protein with eight amino acids, in addition to a group of important key minerals such as(16):
- Manganese
- Selenium
- Magnesium
Omega-3 content
Every ounce (28 grams) of chia seeds contains about 5050 mg of alpha-linolenic acid.
Soybeans
Soybeans are known to be a good source of fiber and plant-based protein.
They are also a good source of other nutrients, including(17):
- Omega-3 acids
- Omega-6 acids
- Riboflavin
- Folate
- Vitamin K
- Magnesium
Soybeans are very high in omega-6 fatty acids. Omega-6 fatty acids may have many health benefits(18), such as reducing the risk of cardiovascular disease.
Omega-3 content
100 grams of soybeans contain about 670 mg of alpha-linolenic acid.
Avocado
Avocado is a superfood. Avocado fruits contain a wide range of omega-3 fatty acids.
In addition to their richness in vitamin C, Potassium, fiber, antioxidants and anti-inflammatory.
Eat avocado daily so get you high benefits.
Other foods
Many foods contain omega-3, but not as rich in omega-3 as seafood. These include:
- Meat and dairy products from grass-fed animals
- Mustard oil
- Mango
- Pumpkin and watermelon
- Vegetables such as spinach, Brussels sprouts, and purslane
- Oats and Sesame seeds
- okra and Broccoli
- blueberries and strawberries
Health Benefits of Omega3
The benefits of omega-3 fatty acids are many. They preserve your immunity, strengthen your body, and prolong your life. ⤵️
To dive more about ➡️benefits of omega-3 :
- Omega 3 helps improve your eyes
- Improve your mood away from anxiety
- Supports brain growth in the fetus
- Prevents metabolic syndrome and diabetes
- Prevente your digestive system
- Improve your memory and keep away from Alzheimer's, Especially during easy physical activities such as walking.
- Omega 3 relieves menstrual pain
- Fight inflammation and osteoporosis and during menopause
- Relieves asthma cases
- Supporting the immune system of people with cancer
The benefits of Omega-3 fatty acids are many and help all body systems protect against risks.
Sumnary
The benefits of omega-3 fatty acids are many. They preserve your immunity, strengthen your body, and prolong your life.
You can easily meet your omega-3 needs if you normally eat these foods.
However, if you don't eat many of these foods and think you may be deficient in omega-3s, you may want to ask your health care professional if you could benefit from omega-3 supplements.
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