The richest foods that contain Omega-3 fatty acid can be found below.
Take a look at the chart on omega 3 fatty acids foods. These foods are quite common and can be bought in almost every market or supermarket. Such food is not expensive either.
|Position||Type of food||Serving size||Omega 3||Enough per day?|
|1||Flaxseed oil||10 grams / 0.4oz||5.3g / 0.18oz||How much omega 3 per day|
|2||Seeds, flaxseed||10 grams / 0.4oz||2.3g / 0.08oz||How much omega 3 per day|
|3||Seeds, chia seeds||10 grams / 0.4oz||1.7g / 0.06oz||How much omega 3 per day|
|4||Fish oil, salmon||10 grams / 0.4oz||3.7g / 0.13oz||How much omega 3 per day|
|5||Oil, bearded seal||10 grams / 0.4oz||2.9g / 0.1oz||How much omega 3 per day|
|6||Fish oil, sardine||10 grams / 0.4oz||2.4g / 0.08oz||How much omega 3 per day|
|7||Fish oil, cod liver||10 grams / 0.4oz||1.9g / 0.06oz||How much omega 3 per day|
|8||Nuts, walnuts||10 grams / 0.4oz||0.9g / 0.03oz||How much omega 3 per day|
|9||Fish, mackerel||10 grams / 0.4oz||0.5g / 0.02oz||How much omega 3 per day|
|10||Fish, salmon||10 grams / 0.4oz||0.2g / 0.01oz||How much omega 3 per day|
The above chart lists the foods that are great sources of Omega 3 fatty acids. Best source of omega 3 fatty acids is flaxseed oil, flaxseeds and fish oil.
The easiest way to obtain Omega 3 is by consuming high-quality Omega 3 foods. When consuming omega 3 fat try to be creative. Don’t just eat salmon every day, try to combine different foods that contain omega 3 and mix them together.
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 tunas contain mercury and mercury is not good for your organism. But, nothing to worry about if you eat it few times per week.
Why are omega 3 fatty acids good?
Omega 3 is good for your overall health, especially the brain and heart. Below are listed the benefits of consuming omega 3 rich foods.
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