Omega 3 foods

Omega 3 fatty acids are unsaturated fatty acids which are essential for the functioning of your organism. Omega 3s are most often mentioned in connection with cholesterol, heart diseases and artery problems. Omega 3 fatty acids positively influence the health of your hair and skin and help burn excessive fat. Find below a handy list of omega 3 foods.
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Omega 3s are important!

A fact – your body needs fat – but only a reasonable amount per day. If you consume too much fat daily, then you might get in trouble of consuming excessive calories which may lead to weight gain.

You might want to read this article on importance of omega 3s for more detailed explanation on omega 3s.

Since your body can not produce omega 3s they can only be obtained by eating omega 3 rich foods.

Your body also needs omega 6 (and omega 9) fatty acids, but these are usually not a problem as we can obtain them by consuming refined vegetable oils that can be found in many foods. More problematic are the omega 3 fatty acids, which are found only in certain foods. Scroll down to see the list of omega 3 foods.

Omega 3 foods

As mentioned already, you must provide your body with essential omega 3 fatty acids by consuming proper omega 3 rich foods. Find below a table of omega 3 foods that are available in a market near you.

Omega 3 foods
Omega 3 food Serving [grams / oz] Total omega 3 fatty acids [grams/oz]
Walnuts 30g / 1oz 2,5g / 0.1oz
Sesame seeds 30g / 1oz 0,1g / 0.003oz
Flax seeds 30g / 1oz 1,8g / 0.06oz
Salmon, raw 100g / 3.5oz 1,7g / 0.06oz
Sardines, canned 100g / 3.5oz 1,8g / 0.06oz
Tuna 100g / 3.5oz 0,3g / 0.03oz
Walnut oil 1 big spoon 1,4g / 0.05oz
Flaxseed oil 1 big spoon 6,9g / 0.25oz
Olive oil 1 big spoon 0,1g / 0.003oz

This chart is for orientational purposes only.

Flaxseed oil has the highest amount of omega 3. For nuts, walnut is the winner. Salmon meat has the highest percentage of omega 3 fats.
Omega 3 fats are healthy. Please take a look at our article on how much omega 3 per day should you consume.

You should try to consume different foods that contain omega 3 fatty acids and have them in your diet randomly. Here is a simple diet plan.

  • Monday: olive oil; add to salad
  • Tuesday: have a can of tuna
  • Wednesday: eat raw smoked salmon
  • Thursday: treat yourself with some walnuts
  • Friday: add flaxseed oil to a healthy smoothie
  • Saturday: add sesame seeds on top of fried eggs
  • Sunday: have a can of sardines.
  • Following this diet will allow you to obtain omega 3s from different sources: animal sources and plant sources.

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