2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Omega-3 fatty acids have different benefits for the body and brain.
Many health organizations recommend taking at least 250-500 mg Omega 3 per day in adults.
Browse the list with 12 foods high in omega-3 fatty acids:
1. Mackerel
Mackerel is incredibly rich in nutrients - 100 mg of mackerel contains 200% of the recommended daily intake of vitamin B12 and 100% of the recommended daily intake of selenium.
Content of omega-3 fatty acids: 5. 134 mg per 100 g of mackerel.
2. Salmon
Salmon contains high quality protein and a variety of nutrients, including large amounts of magnesium, potassium, selenium and B vitamins.
Omega-3 fatty acid content: 2. 260 mg in 100 g of salmon.
3. Cod liver oil
Cod liver oil, in addition to being c high in omega-3 fatty acids, also contains 338% of the recommended daily intake of vitamin D and 270% of the recommended daily intake of vitamin A.
Omega-3 fatty acid content: 2. 664 mg per tablespoon.
4. Herring
The standard smoked herring fillet contains almost 100% of the recommended daily intake of vitamin D and selenium and 50% of the recommended daily intake of vitamin B12.
Omega-3 fatty acid content: 1. 729 mg in 100 g of herring.
5. Oysters
Oysters contain more zinc than any other food on the planet. Only 100 g of oysters contain 600% of the recommended daily intake of zinc, 200% of the recommended daily intake of honey and 300% of the recommended daily intake of vitamin B12.
Omega-3 fatty acid content: 672 mg in 100 g of oysters.
6. Sardines
149 g of sardines provide over 200% of the recommended daily intake of vitamin B12 and over 100% of the recommended daily intake of vitamin D and selenium.
Omega-3 fatty acid content: 1. 480 mg in 15 g of sardines.
7. Anchovies
Anchovies are a good source of vitamin B3, selenium and calcium.
Omega-3 fatty acid content: 2. 113 mg in 100 g of anchovies.
8. Caviar
Caviar is high in choline and extremely high in omega-6 fatty acids.
Omega-3 fatty acid content: 6. 789 mg in 100 g of caviar.
9. Flaxseed
It is flaxseed the richest source of omega-3 alpha-linolenic acid, which is why flaxseed oil is often used as a dietary supplement.
It is also very high in fiber, vitamin E, magnesium and other nutrients.
Omega-3 fatty acid content: 7. 196 mg for one tablespoon (14. 3 g) of linseed oil.
10. Chia seeds
Chia seeds are incredibly saturating - they are rich in manganese, calcium, phosphorus and various other nutrients.
Omega-3 fatty acid content: 4. 915 mg in 28 g of chia seeds.
11. Nuts
Walnuts are very nutritious and rich in fiber. They also contain large amounts of copper, manganese, vitamin E and important plant compounds.
Omega-3 fatty acid content: 2. 542 mg in 28 g of walnuts.
12. Soybeans
Soy is a good source of fiber, vitamin B2, vitamin B9, vitamin K, magnesium and potassium.
Omega-3 fatty acid content: 1. 443 mg in 100 g of soy.
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Omega-3 Fatty Acids
Omega-3 fatty acids are healthy fats that help prevent a wide range of health problems, including cardiovascular disease, depression, asthma and rheumatoid arthritis. Omega 3 together with omega 6 fatty acids are extremely important for a number of biochemical processes in the body.
Omega-6 Fatty Acids
Omega-6 fatty acids are essential fatty acids. They are necessary for human health. The body cannot synthesize them on its own - they must be obtained through food. Along with omega-3 fatty acids, omega-6 fatty acids play a crucial role in brain function, as well as for normal growth and development.
Omega 9 Fatty Acids - What Are They?
Fats are needed by the body because they represent an energy reserve, are part of cell membranes and cover the internal organs with a protective layer. Fatty acids have a special role - they are a raw material for the synthesis of substances that reduce blood pressure, increase temperature, increase the sensitivity of nerve fibers and have many other functions.
Foods Rich In Omega-6 Fatty Acids
Omega-6 fatty acids belong to the group of polyunsaturated fatty acids. It cannot be produced by the human body, so it must be obtained with food. Omega-6 fatty acids help the blood to clot. When taken adequately and in a balanced way, they contribute to blood flow.
These Are Foods Rich In Omega-3 Fatty Acids
Omega-3 fatty acids have infinitely many benefits for our health. They reduce bad cholesterol, help the proper functioning of the heart and brain, take care of our blood vessels, improve the condition of all organs and systems in our body. The recommended daily dose for adults is about 500 mg daily.
