Omega 3 is most often mentioned in connection with cholesterol, heart disease and artery problems.
Omega 3 fatty acids have a positive impact on the health of your hair & skin and help burn excessive fat. Find below a handy list of omega 3 foods.
Omega 3 is important!
A fact – your body needs fat – but only a reasonable amount per day. If you daily consume too much of fat then you might get in trouble of consuming excessive calories which may lead to weight gain.
You might want to read this article on the importance of omega 3 for more detailed explanation of what omega 3 actually is.
Your body also needs omega 6 (and omega 9) fatty acids, but consuming these is usually not a problem as you 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 your local super market.
|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 when considering fish.
Wondering how much omega 3 per day should you consume? Please read the following article on how much omega 3 per day?.
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.
Following this diet will allow you to obtain omega 3 from different sources – animal sources and plant sources. It is best to mix the two sources!
But do not worry – this is an ideal diet plan. Do not focus so much on omega 3 – eat foods that you like the most but consider adding some omega 3 rich foods to your diet weekly.