TOP 15 OMEGA-3 FOODS

Many major health organizations recommend to eat fish at least twice a week. That is why you hear a lot about how great omega-3 fatty acids are for body and brain. So, which foods are high in omega-3 fatty acids and why should you consume them?


OMEGA-3 FATTY ACIDS ARE ESSENTIAL FOR OUR BODIES

This means that our body can't produce them. We need to get the fatty acids through our diet. A diet rich in fish or specific vegetables, seeds, nuts and oils rich in ALA.


TOP 15 FISH RICH IN OMEGA-3 FATTY ACIDS

Vegetables, seeds, nuts and oils can be rich in ALA which will be naturally converted into omega-3 fatty acids, but the conversion is low. Sometimes even lower than 5%. That is why we recommend eating fish for your omega-3 source.Hereby the TOP 15 fish rich in omega-3 fatty acids.


Hereby the TOP 15 fish rich in omega-3 fatty acids. Watch out with eating fish that have a high level of mercury and other toxins. Bigger fish tend to have a higher mercury level than smaller fish.

# Fish 100 grams (about 35 oz) Omega-3 DHA + EPA (grams)
1 Mackerel, Atlantic 2.6
2 Trout, lake2.0
3 Dogfish 2.0
4 Herring, Pacific 1.8
5 Tuna, blue fin 1.6
6 Whitefish, lake 1.5
7 Sturgeon, Atlantic 1.5
8 Sablefish 1.5
9 Salmon, Atlantic 1.4
10 Anchovy, European 1.4
11 Saury 1.4
12 Sprat 1.3
13 Bluefish 1.2
14 Capelin 1.2
15 Sardine, Atlantic 1.0

FOODS RICH IN ALA

As we have mentioned, there are alternatives for getting omega-3 fatty acids without eating fish or taking supplements. Hereby foods rich in ALA: flaxseed, walnuts, pine nuts, algae, algae oil, avocados, olive oil, canola oil, chia seeds, hemp seeds, radish seeds, butternuts, dried oregano spices, grape leaves, dried marjoram, broccoli and spinach, avocado oil, flaxseed oil.


HOW MUCH OMEGA-3 FATTY ACIDS DO WE NEED?

WebMD.com states that suggestions range from 500 to 1000 miligrams of omega-3 fatty acids, per day. You can find this for instance in a can of tuna or two ounces of salmon. Other health organizations, like the university of Maryland medical center, state that it is necessary to have an omega-6 to omega-3 ratio of 3:1.


OMEGA-3 SHOPPING LIST

On WebMD.com you can also find a shopping list of foods rich in omega-3 fatty acids. Don't forget to bring this with you next time you go shopping.


OMEGA-3 RECIPES

We’re sure your motivated to get healthy. To help you out we have selected recipes rich in omega-3 fatty acids. Start cooking and get healthy today!


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