Omega 3 is a general name for one of the subgroups of polyunsaturated fatty acids, which falls into the “good fat” category, as it is called among the general public. If we go one step further then it can be noted that there are three types of omega 3 and they are: alpha linolenic acid (ALA), acid (EPA – Eicosapentaenoic) and DHA (Docosahexaenoic acid). The body is not able to produce the ALA fatty acid naturally and therefore needs it through food. You can find this type of omega-3 in foods such as walnuts, chia seeds and flax seeds, as well as in soy, cannabis and canola seeds, for example. We have prepared for you a list of 10 foods that are rich in them.
1. Flax seeds – 2,350 mg per serving (contents of a tablespoon)
These brown seeds 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.
2. Chia seeds – 5,050 mg per 28 gram serving
Chia seeds are incredibly nutritious. They are rich in manganese, selenium, magnesium and more. A 28 gram serving of chia seeds contains 5 grams of protein including the 8 amino acids.
3. 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.
Also saturated with fiber. Walnut | Photo: pixabay
4. 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.
5. Salmon – 2,150 mg per 100 gram serving
Salmon is one of the richest foods in nutrients. 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.
High amount of proteins. Salmon fish Photo: shutterstock
6. Mackerel fish – 4,580 mg per 100 gram serving
Mackerel is a small, fatty fish. In many countries, the mackerel fish are smoked 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.
7. Fish liver oil – 2,438 mg per serving
Cod liver oil is more of a food additive than a food in itself. As its name suggests, it is extracted from the liver of a fish called “cod” in Israel. This oil is not only rich in omega-3 fatty acids, but also loaded with vitamin D and A. Therefore, taking one capsule of this product will provide us with more than the daily consumption of these ingredients. Do not take more than one capsule at a time, as too much vitamin A can be harmful.
8. 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.
9. 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.
Omega 3 from animals Photo: pixabay
10. 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 the capers, stuff them inside olives or on pizza/salad. Due to their strong taste, they tend to season various dishes and sauces. Anchovies are also an excellent source of niacin and selenium.