12 Foods Rich In Omega-3

Omega 3 fatty acids are extremely beneficial for the body and brain. Various health organizations recommend taking between 250-500 milligrams a day of healthy fats.

You can also get Omega-3 from oily fish, seaweed and several plant foods.

1. Mackerel

Mackerel is quite oily and nutritious fish. In 100 grams of smoked mackerel has 200% of the required daily intake of B12, and 100% for selenium.

Plus in the preparation of mackerel is that they require little time for cooking and preparation.

The content of Omega-3 is 5.134 milligrams per 100 grams, which puts mackerel in the first place in terms of useful fat content.

2. Salmon

Salmon is one of the most nutrient-rich foods. It contains high quality protein and a variety of substances, including magnesium, potassium, selenium and B vitamins.

Studies show that people who regularly eat fish such as salmon reduce their risk of heart disease, dementia and depression.

The content of Omega-3 is about 2,260 milligrams per 100 grams.

3. Cod liver oil

Not only is it rich in omega 3 fatty acids, but 1 tablespoon of it contains vitamins D and A, respectively 338% and 270% of daily requirement.

That's why taking one tablespoon of cod liver oil satisfies your needs for three valuable nutrients.

Be careful, excessive consumption of vitamin A can be harmful, so do not exceed the specified dose.

1 tablespoon contains 2,664 milligrams of Omega-3.

4. Herring

Herring is often sold canned. Standard smoked fish contains 100% of daily needs for vitamin D and selenium, as well as 50% of vitamin B12.

The content of Omega-3 in 100 grams is 1,729 milligrams.

5. Oysters

Oysters are one of the most nutritious foods you can eat.

In fact, oysters contain more zinc than any other food on the planet. Only 6-7 of the mollusks provide you with 600% of your daily need for zinc, 200% copper and 300% B12.

Oysters are usually eaten raw and are a delicacy in many countries.

The content of Omega-3 in 6 oysters is 565 milligrams.

6. Sardines

Sardines are small oily fish that are usually served as an appetizer. They are highly nutritious and contain almost all the nutrients the body needs.

One tea cup of them (149 grams) provides 200% of the daily requirement of B12 and 100% for vitamin D and selenium.

The content of Omega-3 is 1,480 milligrams per 100 grams.

7. Anchovies

Anchovies are often served dried or canned.

Very small portions of fish are usually consumed, in addition to salads and other dishes. Due to their strong taste, they are mainly used for sauces.

They are rich in niacin and selenium.

The omega-3 in them is 2.113 milligrams per 100 grams.

8. Caviar

Caviar is considered a luxury food and is often served as a hors d'oeuvre.

Caviar is high in choline and extremely low in omega-6 fatty acids.

The content of Omega-3 in one tablespoon is 1.086 milligrams.

9. Flaxseed

Flaxseed is high in fiber, vitamin E, magnesium. Omega-3 in 1 tablespoon is 2,338 milligrams of whole seeds or 7,196 milligrams in one tablespoon of oil.

10. Whose

Whose seeds are extremely nutritious with a high content of manganese, calcium, phosphorus and others.

In 30 grams of which contains 4 grams of protein, including all 8 essential amino acids.

Omega-3s are 4.915 milligrams per 28 grams.

11. Nuts

Walnuts are rich in fiber and contain large amounts of honey, manganese, vitamin E.

Do not peel the walnuts, as it contains the largest amounts of phenolic antioxidants.

About 7 walnuts contain 2,542 milligrams of Omega-3.

12. Soybeans

Soy is a good source of fiber and plant protein.

It also contains large amounts of riboflavin, folate, vitamin K, magnesium and potassium.

However, soybeans contain a very high amount of Omega-6, so they should not be relied on as the only source of Omega-3. Keep in mind that consuming large amounts of Omega-6 can cause inflammation.

The content of Omega-3 in 100 grams is 1.443 milligrams.