Omega 3 is an essential fat that our body needs, but cannot produce by itself. It is advised that you consume it every day!
Following foods are quite common and can be bought in almost every market or supermarket. And they are not expensive either.
|Position||Type of food||Serving size||Omega 3|
|1||Flaxseed oil||10 grams / 0.4oz||5.3g / 0.18oz|
|2||Seeds, flaxseed||10 grams / 0.4oz||2.3g / 0.08oz|
|3||Seeds, chia seeds||10 grams / 0.4oz||1.7g / 0.06oz|
|4||Fish oil, salmon||10 grams / 0.4oz||3.7g / 0.13oz|
|5||Oil, bearded seal||10 grams / 0.4oz||2.9g / 0.1oz|
|6||Fish oil, sardine||10 grams / 0.4oz||2.4g / 0.08oz|
|7||Fish oil, cod liver||10 grams / 0.4oz||1.9g / 0.06oz|
|8||Nuts, walnuts||10 grams / 0.4oz||0.9g / 0.03oz|
|9||Fish, mackerel||10 grams / 0.4oz||0.5g / 0.02oz|
|10||Fish, salmon||10 grams / 0.4oz||0.2g / 0.01oz|
This list is for informational purposes only.
If you like fish, you can eat different fish such as salmon, trout, tuna, herring etc. If you are not into fish than you can eat nuts, such as walnuts or hazelnuts.
Avoid eating too much tuna though, because tuna contain mercury and mercury is not good for your organism. Eating it a few times per week will not put you in harm.
Why are omega 3 fatty acids good?
Omega 3 is good for your overall health – especially for the brain and your heart. Below are some additional facts.
These are just few positive effects of consuming omega 3 rich foods. If you need further information on omega 3 please take a look at the below articles that can be found on our site:
The benefits of omega 3 fatty acids
How much omega 3 per day
Omega 3 vs omega 6 ratio