Fat axit Omega-3 brings all kinds of benefits to our body and brain.
Many mainstream health organizations recommend consuming a minimum of 250-500 mg omega-3 every day for healthy adults .
You can get large amounts of omega-3 fats from fish fat, algae and some high-fat plant foods.
Here is a list of 12 foods with very high levels of omega-3.
first. Mackerel (4107 mg / serving)
is a small fat fish.
In Western countries, they are often smoked and eat whole pieces of fillets during breakfast.
They are extremely nutritious, a 3.5 oz (100 g) piece of fish provides up to 200% vitamin B12 and 100% selenium needs a day .
This fish is not only very tasty, but also almost without much preparation.
Omega-3 content: 4107 mg in one slice or 5134 mg / 100 grams (3.5 oz).
2. Salmon (4023 mg / serving)
Salmon is one of a kind Nutritious food most on the planet.
It is the supply the protein High quality and variety of other nutrients including magnesium, potassium, selenium and vitamin B .
Studies show that people who regularly eat fatty fish such as salmon are at risk for diseases such as heart disease, dementia and lower depression .
Function l Omega-3: 4023 mg in half a fillet or 2260 mg in 100 grams (3.5 oz).
3. Cod liver oil (2664 mg / serving)
more like functional food than food.
As its name suggests, this oil is extracted from the liver of cod.
Not only does this oil contain lots of omega-3 fatty acids, it also contains vitamin D (338% RDI) and vitamin A (270% RDI) .
Just using a tablespoon of cod liver oil has got 3 essential nutrients that are very important for us.
However be sure not to drink more than one tablespoon because too much vitamin A can be harmful.
Omega-3 content: 2664 mg in one tablespoon.
4. Herring (3181 mg / password part )
is a medium sized fish oil. They are often smoked and then sold as a canned snack.
Smoked herring is a popular breakfast food in many countries like England, where it is eaten with egg and called
A piece of smoked fillet reaches pepper containing nearly 100% vitamin D and selenium RDI, along with 50% vitamin B12 RDI .
Omega-3 content: 3181 mg in each fillet or 1729 mg / 100 grams (3.5 oz).
5. Oysters (565 mg / part eat )
Crustaceans are the most nutritious foods we can eat.
In fact, contains more zinc than any other food on the planet. 100-gram raw oysters (6-7 oysters) contain 600% zinc, 200% copper and 300% vitamin B12 RDI .
Oysters are often used as appetizers, snacks or main dishes. Live oysters are considered a high-class sago in many countries.
Omega-3 content: 565 mg in 6 oysters or 672 mg / 100 grams (3.5 oz).
6. Sardines (2205 mg / serving)
is a very small oil fish. They are usually tinned or jars and eaten as appetizers, snacks or a delicious dish.
Sardines have high levels of nutrients, especially when eaten whole. They contain almost every type of nutrient we need.
One cup of dried sardines provides more than 200% vitamin B12 and more than 100% vitamin D and RDI selenium .
Omega-3 content: 2205 mg / cup and 1480 mg / 100 grams (3.5 oz).
7. Fish tr Mr. / anchovy (951 mg / Ration)
is a small, oily fish and is usually dried or soaked with oil.
They are usually eaten in very small portions as if used to roll capers, stuffed olive or make pizza and cover up salads.
Due to their strong flavor, they are also used to enhance the taste for many dishes and sauces, including sauces like Worcestershire, spicy sauce and Caesar sauce.
Catfish is an excellent source of niacin and selenium, and the bones of the catfish are also rich calcium .
Omega-3 content: 951 mg / can (56.7 grams) and 2113 mg / 100 grams (3.5 oz).
8. Caviar (1086 mg / serving)
made from fish eggs. It is considered as a delicacy and is often served in small amounts as an appetizer, a small piece to taste or to decorate.
Caviar has high choline content and is particularly low in omega-6 fatty acids .
Omega-3 content: 1086 mg / tablespoon or 6789 mg / 100 grams (3.5 oz).
9. Flax seeds (2338 mg / serving)
Linseed is a small brown or yellow seed. They are often crushed, ground or used to make oil.
Among the food sources that contain omega-3 or also known as alpha-linolenic acid (ALA), flaxseed is the most omega-3-rich food. In addition, flaxseed oil is also used as a functional food containing omega-3.
Flax seeds also contain lots of fiber, vitamin E, magnesium and other nutrients. The ratio of omega-6: omega-3 in flax seed is excellent compared to most other oilseeds .
Omega-3 content: 2338 mg / tablespoon of seeds and 7196 mg / 1 tablespoon of oil.
ten. Split seeds (4915 / serving)
Particles Extremely nutritious. They are rich in manganese, calcium, phosphorus and other nutrients .
Standard flaxseed rations 1 oz (28 grams) of chia seeds provide 4 grams of protein along with 8 essential amino acids.
Omega-3 content: 4915 mg / 1 oz (28 grams).
11. Walnuts (2542 mg / serving)
Walnuts Very nutritious and high in fiber. They also contain a lot of copper, manganese, vitamin E and important plant compounds .
However, do not remove the peel because most of the antioxidant phenols found in walnuts are in the shell.
Omega-3 content: 2542 mg / 1 oz, equivalent to 7 walnuts.
twelfth. Soybeans (1241 mg / serving)
Soy bean is a good source of fiber and plant protein.
They also contain many other nutrients including vitamin B2, folate, vitamin K, magnesium and potassium .
But soy is also very high in omega-6 fatty acids, so we should not rely on soy as a unique source of omega-3. We need a balance of omega-3 and omega-6.
Omega-3 content: half a cup provides 1242 mg or 1443 mg / 100 grams (3.5 oz).
13. C Other foods
Remember that foods from 1 to 8 contain omega-3 EPA and DHA. They are often found in some foods derived from animals, seafood and algae.
In contrast, foods 9 through 12 contain ALA omega-3 fats. But this amount of omega-3 fatty acids is lower than the other two. You can read more about the different types of omega-3 in this article.
Although not as much omega-3 as the foods listed above, many other foods also contain a certain amount of omega-3.
They include chicken eggs, omega-3 enriched eggs, herbivores, dairy products, hemp seeds as well as some vegetables like spinach, Brussels sprouts, and vegetables.
As you can see, it is relatively easy to get more omega-3 from whole foods.
However, if you don't eat a lot of these foods and you think you're missing omega-3, check out this omega-3 supplement guide.