Omega 3 has very important health benefits for the human body, including prevention of inflammation and heart disease. Many foods contain omega-3 fatty acids and it is a diet rich in fish, grains and nuts that may help the body’s functions. Below is a list of 11 foods that are rich in them.
1. Mackerel fish – 4,580 mg per 100 gram serving
Mackerel is a small, fatty fish. In many countries it is customary to smoke the mackerel fish and they are eaten spat out. It is a highly nutritious fish: 100 grams of mackerel has 500% of the recommended daily amount of vitamin B12 and 130% of the recommended daily amount of selenium. These fish are very tasty and easy to prepare.
2. Salmon – 2,150 mg per 100 gram serving
Salmon is one of the most nutrient dense foods on earth. Salmon fish contain a high amount of proteins and a variety of other nutrients including large amounts of vitamin D, selenium and a variety of vitamin B. Studies have shown that people who regularly eat fatty fish such as salmon tend to have a lower risk of heart disease, dementia and depression.
Also contains vitamin D, selenium and vitamin B Photo: pixabay
3. Fish liver oil – 2,438 mg per serving
Cod liver oil is more of a food additive than a food in itself. As the name suggests, it is extracted from the liver of a fish, called cod. This oil is not only rich in omega-3 fatty acids, but also rich in vitamin D and A. It can be consumed by taking capsules.
4. Herring – 2,150 mg per 100 gram serving
Herring is a medium-sized fatty fish. It is customary to smoke it, pick it or preserve it in cans. Smoked herring is a popular breakfast dish in countries such as England, where it is served with an egg.
5. Sardines – 1463 mg per 100 gram serving
Sardines are fatty fish, very small, often served as a first course, as a snack or as a delicacy. They are very nutritious, especially if eaten whole. They contain almost every nutrient our body needs, including vitamin B12, vitamin D and selenium.
Saturated fat fish Photo: pixabay
6. Anchovy – 411 mg per 100 gram serving
These are tiny fish saturated with fat, usually found dried or preserved. Eat in very small portions. You can roll them around capers, stuff them inside olives or on pizza or salad. Due to their strong taste, they tend to season various dishes and sauces. Anchovies are also an excellent source of niacin and selenium.
7. Caviar – 1,046 mg per 100 gram serving
Caviar consists of fish eggs. It is considered a luxury food and is usually eaten in small quantities as an appetizer to whet the appetite. Caviar is a good source of choline (an organic compound) and of course saturated with omega 3 fatty acids.
8. Flax seeds – 2,350 mg per serving (contents of a tablespoon)
These brown or yellow kernels are usually ground to extract oil. They are the richest complete food in omega-3 fatty acids of the alpha linoleic acid (ALA) type. That’s why flaxseed oil is often used as an omega-3 supplement. Flaxseeds are also a good source of fiber and magnesium.
9. Chia seeds – 5,050 mg per 28 gram serving
Chia seeds are incredibly nutritious and rich in manganese, selenium, magnesium and more. A 28 gram serving of chia seeds contains 5 grams of protein including the eight amino acids.
10. Walnuts – 2,570 mg per 28 gram serving
Walnuts are highly nutritious and full of fiber. They also contain large amounts of copper, manganese and vitamin E. It is very important to eat with the peel, which contains antioxidants that benefit health.
It is recommended to eat with the peel containing antioxidants. Walnuts Photo: pixabay
11. Soybeans – 670 mg per half-cup serving (47 grams)
Soybeans are a good source of fiber and vegetable protein and also contain riboflavin, folic acid, vitamin K, magnesium and potassium. Soybeans are also rich in omega 6 fatty acids.
Other foods with a high amount of omega 3 can also be found in free-range eggs, eggs enriched with omega 3, meats and dairy products, hemp seeds and vegetables such as spinach and Brussels sprouts.