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 benefit