Omega 3 fatty acids are also known as polyunsaturated fatty acids. They are chemically characterized by a double bound three atom away from the methyl group. They are an important part of the human diet as they help to maintain a healthy body and brain. So many health organizations recommend at least 250 mg – 300 mg of omega-3 fatty acid per day for adults.
The human body cannot manufacture omega-3 fatty acids by itself, so you have to eat omega-3 fatty acid rich foods to get them. There are a bunch of foods that can supply your body with this compound. Some of them are as follows.
Mackerel are small fishes that are rich in omega- 3 fatty acids and other nutrients. They are by far one of the richest sources of omega-3 fatty acids. They also contain lean protein, vitamin A, vitamin C, sodium, potassium, calcium, iron, magnesium, and cobalamin. All of these put together gives you a healthy diet.
Except you’re a vegetarian, you’re definitely going to love the taste of mackerel, and you can use it in endless ways to make different meals every day.
2. Cod Liver Oil
Cod liver oil, as the name implies, is the oil extracted from the liver of the codfish. It is more of a supplement than food, and it is a good source of omega 3 fatty acid. A teaspoon of cod liver oil contains about 2664 mg of omega 3 fatty acids.
Cod liver oil is also a rich source of vitamin A and also vitamin D. Using cod liver oil in your cooking is a healthy choice that you can make.
One of the best things you can do for yourself is to take cod liver oil very often, but you have to be careful so as not to take too much of it. Remember that taking a large quantity of cod liver oil is harmful, as too much of vitamin A is not good for the body. To be on the safer side, talk to an expert to guide you on how much cod liver oil you need to take per day.
This is another interesting type of fish that is not just nutritious but also contains a healthy dose of the revered omega-3 fatty acid. Just like Mackerel, salmon is also one of the richest sources of omega-3 fatty acid there is on earth. It is highly nutritious and contains so many vitamins and minerals including vitamin B5, vitamin B6, selenium, potassium, magnesium and it is also a good source of protein.
Salmon contains about 4023 mg of omega 3 fatty acids per 100 gram. For maximum benefit, you may want to go for farmed salmons. They are more nutritious than processed ones.
Herrings are somewhat like sardines. That is not surprising because they belong to the same fish family. They are mostly medium-sized and found in the Atlantic and North Pacific ocean.
Just like all the other food items on this list, herrings are very rich in omega-3 fatty acids. They contain about 3181mg of omega-3 fatty acid per 100 grams. They do have some traces of mercury, but not so much as to cause any health concerns. Herrings are also rich in vitamin D and vitamin B12 which makes it a healthy food for you.
Sardine is rich in omega 3 fatty acid; 100 grams of it contains about 1480 mg of the omega 3. It has a lot of health benefits for the body like reducing inflammation, protecting and strengthening the bones, combating anxiety and depression, and so on. Aside from omega-3, sardines contain vitamin B12, vitamin D and also selenium.
These are also oily fishes, and they usually come in small sizes. The majority of the oil found in these fishes are omega-3 fatty oils/acids, which is why it is on this list. You may not easily come across fresh anchovies in the market, but you can sure find some dried or canned ones, and you can use them in a variety of ways to make delicious meals.
Anchovies can be used to prepare rolls and pies. They can also be used as pizza and salad toppings. They are rich in niacin, selenium, and calcium. This means they are good for your bones, brain, heart, skin, and treatment of many health issues. They contain about 2113 mg of omega 3 fatty acid per 100 gram.
Oyster is a nutritious shellfish that lives in marine or brackish habitat. They are a good source of iron, zinc, selenium, vitamin A and also vitamin B12. Oysters are rich in protein and are also a very good source of omega-3 fatty acid at about 672 mg per 100 gram.
In addition to all that, oysters have some great health benefits that are good for the heart, weight control, and increased slash effective blood circulation.
Caviar is also called Roe. It consists of fish eggs. They are used as starters and also used to garnish meals since they have a rich taste. Caviar is rich in vitamins and minerals including vitamin A, vitamin B12, vitamin E, vitamin B6, iron, magnesium, selenium and also omega 3 fatty acid. Caviar contains about 6787 mg of omega 3 fatty acids per 100 grams.
9. Soya Beans
Soya beans are a rich legume food that contains a lot of fiber and vegetable protein. It contains calcium, sodium, potassium, magnesium, iron, vitamin B6, vitamin k and also omega 3 fatty acids. Soybeans contain about 1443 mg of omega 3 fatty acids per 100 gram, which is quite a lot.
Some of the benefits of soya beans include prevention of heart attack and stroke, good for digestion and circulation, treats insomnia, diabetes, and improves immunity. Soya beans are not to be eaten in a very large quantity as it could cause inflammation. Therefore it is advisable to eat it as a starter.
Walnut is a rich nut of any of the juglans genius tree. They are very nutritious and rich in fiber. Walnut contains almost all vitamins in small quantities such as vitamin A, vitamin B5, vitamin B6, vitamin C, vitamin E, vitamin K alongside thiamine, riboflavin, niacin, folate, etc. It also contains minerals such as calcium, magnesium, phosphorus, potassium, manganese, and zinc. So it is a warehouse of the nutrients for your body.
Walnut contains about 2542 mg of omega-3 fatty acids per 23 grams. This makes walnuts one of the healthiest nuts you could think of. It is handy and can be eaten anywhere and at any time. If you want some additional health benefits, then you should eat the whole thing; nut and skin. Walnut skin contains antioxidants which are also beneficial for the health.
These are some of the common and best sources of omega-3 fatty acids. You should make them part of your daily meals in order to lead a healthy lifestyle. Despite their health benefits, try not to take them in excess or you may suffer an overdose effect of omega-3 fatty acids.