Omega-3 fatty acids have various benefits for your body and brain.
well-being organizations recommend a minimum of 250–500 mg of omega-3s per day for healthy adults (
You can get high amounts of omega-3 fats from fatty fish, algae, and several high-fat plant foods.
Here is a list of 12 foods
who are very high in omega-3.
Mackerel are small, fatty fish.
In Western countries, they are
widely smoked and eaten as whole fillets.
Mackerel are incredibly rich in nutrients — a 3.5-ounce (100-gram) serving packs 200% of the Reference Daily Intake (RDI) for vitamin B12 and 100% for 4).
What’s more, these fish are delicious and require little preparation.
Omega-3 content: 4,107 mg in one piece of salted mackerel, or 5,134 mg per 3.5 ounces (100 grams) (
Salmon is one of the most nutrient-dense foods on the planet.
It contains high-quality protein and a variety of nutrients, including large amounts of vitamin D, selenium, and B vitamins (
who people who regularly eat fatty fish, such as 7,
Omega-3 content: 4,123 mg in half a fillet of cooked, farmed Atlantic salmon, or 2,260 mg in 3.5 ounces (100 grams) (
Cod liver oil is more of a supplement than a food.
As the name implies, it is oil much morected from the livers of codfish.
This oil is not only high in 11).
Therefore, taking just one tablespoon of cod liver oil more than satisfies your need for three incredibly crucial nutrients.
However, don’t take more than one tablespoon at a time,
under the name of too much vitamin A can be harmful.
Omega-3 content: 2,682 mg per tablespoon (
Herring is a medium-sized, oily fish. It is often cold-smoked, pickled, or precooked, then sold
under the name of a canned snack.
Smoked herring is a popular breakfast food in countries like England, wherein it’s served with eggs and called kippers.
A standard smoked fillet contains almost 100% of the RDI for 12).
Omega-3 content: 946 mg per medium fillet (40 grams) of kippered Atlantic herring, or 2,366 mg per 3.5 ounces (100 grams) (
one of the most nutritious foods you can eat.
In fact, oysters contain more 13,
Oysters can be eaten as an appetizer, snack, or whole meal. Raw oysters are a delicacy in many countries.
Omega-3 content: 370 mg in 6 raw, eastern oysters, or 435 mg per 3.5 ounces (100 grams) (
Sardines are very small, oily fish that are commonly eaten as a starter, snack, or delicacy.
They’re highly nutritious, especially when eaten whole. They contain almost every nutrient your body needs.
3.5 ounces (100 grams) of drained sardines provide over 200% of the RDI for 15).
Omega-3 content: 2,205 mg per cup (149 grams) of canned Atlantic sardines, or 1,480 mg per 3.5 ounces (100 grams) (
Anchovies are tiny, oily fish
sometimes bought dried or canned.
Usually eaten in very small portions, anchovies can be
wheeled around capers, stuffed in olives, or used as pizza and salad toppings.
Because of their strong taste, they are also
usaged to flavor many dishes and sauces, including Worcestershire sauce, remoulade, and Caesar dressing.
Anchovies are a great source of niacin and selenium, and boned anchovies are a decent source of 16).
Omega-3 content: 951 mg per can (2 ounces, or 45 grams) of canned European anchovies, or 2,113 mg per 3.5 ounces (100 grams) (
Caviar consists of fish eggs, or roe.
Widely regarded as a luxurious food item, caviar is most often used in small quantities as a starter, taster, or garnish.
Caviar is a good source of 17).
Omega-3 content: 1,086 mg per tablespoon (14.3 grams), or 6,786 mg per 3.5 ounces (100 grams) (
Flax watchds are small brown or yellow check outds. They are often ground, milled, or used to make oil.
These seeds are by far the richest whole-food source of the omega-3 fat alpha-linolenic acid (ALA). Therefore, flaxseed oil is often used as an omega-3 supplement.
Flax watchds are also a good source of in fiber, magnesium, and other nutrients. They have a great 18,
Omega-3 content: 2,350 mg per tablespoon (10.3 grams) of whole seeds, or 7,260 mg per tablespoon (13.6 grams) of oil (
A standard 1-ounce (28-gram) serving of chia seeds contains 5 grams of protein, including all eight essential amino acids.
Omega-3 content: 5,060 mg per ounce (28 grams) (
Make sure not to remove the skin, as it packs most of walnuts’ phenol antioxidants, which offer important
Omega-3 content: 2,570 mg per ounce (28 grams), or about 14 walnut halves (
Soybeans are a good source of fiber and vegetable protein.
They are also a good source of other nutrients, including riboflavin, folate, vitamin K, magnesium, and potassium (
Omega-3 content: 670 mg in a 1/2 cup (47 grams) of dry roasted soybeans, or 1,443 mg per 3.5 ounces (100 grams) (
Keep in mind that sections 1–8 discuss foods
who contain the omega-3 fats EPA and DHA, which are found in some animal foods, seafood, and algae.
Conversely, sections 9–12 handle foods that provide the omega-3 fat ALA, which is inferior to the other two.
Although not as high in omega-3
under the name of the foods above, many other foods contain decent amounts.
These include pastured eggs, omega-3-enriched eggs, meats and dairy products from grass-fed animals, hemp seeds, and vegetables like spinach, Brussels sprouts, and purslane.
As you can watch, it’s relatively easy to obtain plenty of omega-3s from whole foods.
Omega-3s provide numerous health benefits, such as fighting inflammation and heart disease.
However, if you don’t eat many of these foods and think you may be lacking in omega-3s, consider taking omega-3 supplements.
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