Omega-3 fatty acids are important nutrients with extraordinary effects on our health. But what foods contain the most omega-3 fatty acids? And how can we incorporate them into our diet?
One of the best foods that contain omega-3s is fish, one of the main sources of essential fatty acids. In particular, fatty fish such as herring, salmon or sardines provide the best quality of omega 3 fatty acids.
But not only fish, but also a number of plant foods such as nuts and seeds are full of these omega-3 fatty acids. Flaxseed oil, walnuts, or chia seeds are among the best vegetable sources of omega-3s.
Many organizations and health professionals recommend at least 250-500 mg of omega-3 fatty acids per day for healthy adults.
The benefits of these fatty acids are innumerable, for this we have an article that specifically mentions what are the benefits of omega-3 fatty acids, it is a recommended reading.
Below you can see a list of foods rich in omega-3 that are the healthiest. You should try to include these fatty acids in your diet as much as possible.
Best foods that contain omega-3s
Polyunsaturated fatty acids are an indispensable component of cell membranes in the human body.
They are particularly present in the brain and nerve cells in high concentrations and play an important role as components of the retina of the eye. In addition, they are important for brain development and for a multitude of functions in our body.
The actual amounts of these omega-3 acids in foods are subject to extreme fluctuations. It depends on the fish, for example, the region and whether it is farmed or open water fish. For plants, location and soil conditions are also crucial.
Learn about the omega-3 rich foods that you can add to your diet today.
1. Herring: Two servings of fish per week are recommended by the German Nutrition Society (DGE). Of these, it should be around 70g from fatty fish like herring, salmon, and mackerel, which is likely due to their omega-3 content. Herring is a great supplier of omega-3 fatty acids.
2. Salmon: Salmon is a very good source of Omega-3 fatty acids. Both raw and smoked salmon, grilled or cooked, can be incorporated regularly into the diet to provide you with a good amount of these healthy fatty acids.
3. Sardines: Sardines don't taste good for everyone. However, if they are to your liking, you can integrate them as a source of high-quality fatty acids in your diet.
4. Mackerel: Mackerel is also one of the species of fish that contains many omega-3 fatty acids. To take advantage of the benefits of this powerful food, different preparations can be made either grilled, cooked or steamed accompanied by vegetables.
5. Flaxseed oil: Flaxseed oil is one of the best oils with these fatty acids. Of course, flaxseed also contains a lot of omega-3 fatty acids, but in the oil, the nutrient is even more concentrated.
6. Chia seeds: Similar to flaxseed, chia seeds are also a good source of fatty acids. From chia seeds, you can prepare delicious breakfast options rich in omega 3, such as chia yogurt or chia pudding with refreshing fruit.
7. Walnuts: Walnuts contain a high amount of omega-3 fatty acids and therefore can make a good contribution to the daily supply. Add some nuts, for example, as a healthy and nutritious snack in the middle of main meals. Nut oil is an undoubted source of omega-3 oils, we can also add them directly to our salads, which gives them a more than delicious flavor.
8. Oysters Seafood is among the most nutritious foods you can eat. In fact, oysters contain more zinc than any other food on the planet. Only 6-7 raw oysters contain 600% of the daily requirement of zinc, 200% of copper and 300% of vitamin B12.
9. Oysters are generally eaten as starters, snacks, or whole foods, and raw oysters are a delicacy in many countries.
10.Tuna: Tuna contains good amounts of omega-3 fatty acids. This food can contribute to your daily supply of omega-3s in several ways.
It is advisable to look for organic food, in this case, since most are fish, it would be advisable to get wild fish to ensure that the food is free of contaminants and heavy metals.
Other foods rich in these acids:
1. hemp oil,
2. rapeseed oil,
4. olive oil,
7. Wild rice,
Inadequate supply of omega-3 fatty acids increases the risk of cardiovascular diseases, inflammatory diseases, and neurological disorders such as schizophrenia, Alzheimer's, depression, and ADHD (attention deficit hyperactivity disorder).
A balanced diet, which also provides good amounts of omega-3 fatty acids, reduces the risk of cardiovascular diseases, inflammatory diseases and neurological disorders.
Vegetarians or vegans can ensure adequate intake of omega-3 fatty acids through regular consumption of vegetable oils rich in α-linolenic acid, especially linseed oil and rapeseed oil, as well as linseed and walnut oils.
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