Omega 3 acids are essential fatty acids that our body cannot manufacture and therefore must be obtained from food. Omega – 3 is essential for our health, reducing the propensity for blood clots to suffer from, what benefits and protects the heart, favoring our brain-stimulating concentration and performance, reducing depression, and improving fat removal. But in addition to finding it in supplements, how do we add it to our diet? What are omega 3 rich foods? At Healthzigzag.com we give them to you.
Read Also:
- why are omega-3 fatty acids important – why do we need omega-3
- Health Benefits of Omega-3 Fish Oil Capsules
Foods rich in omega 3
Consume sardines to get Omega 3 fatty acids
The bluefish are the foods rich in omega 3 that can be found, being an excellent source for this essential oil. Among them, the best are sardines, a fish that is also very economical [1].
Salmon
Other bluefish rich in omega 3 are anchovies, salmon, cod, and herring, all very easy to incorporate into our diet to enjoy their great nutritional contribution. Being high-fat fish, it is advisable to consume them only twice a week.
Consume more seafood
And if you enjoy seafood, you will like to know that, in addition to bluefish, seafood is also rich in omega 3, with a great contribution to this essential fatty acid. Lobsters, crabs, prawns, and prawns are excellent alternatives if you are looking to add omega 3 to your diet.
The yolk of the egg
The yolk of the egg is another food of animal origin rich in omega 3 fatty acids. However, it is good to remember that because of their cholesterol content, it is not good to consume every day, and doing so it is best to opt for lighter options like a boiled egg or the poached egg.
Vegetable oils
The vegetable oils are an excellent source of omega 3 fatty acids. Of all the ones that contain the most is flax or linseed oil, followed by canola, walnut, soybean, wheat germ, and hazelnut oil, which can be incorporated into the diet in dishes such as salads and vegetable stir-fries.
Seeds
If you enjoy adding seeds to your diet, you should know that some of them are foods rich in omega 3, such as the highly popular chia seeds, flax or flaxseed or sage seeds. You can add them to cereals, yogurts, and salads and receive their many benefits.
Nuts
The nuts are a great source of beneficial fats for the body, which promote our heart health. But they are also foods rich in omega 3, walnuts, almonds, hazelnuts and chestnuts contain this essential fatty acid that benefits our health so much.
Vegetables
Other omega-3 rich foods include lettuce, soy, spinach, broccoli, cabbage, and cucumber.
Supplements
In addition, you can consume this fatty oil through supplements such as fish oil or by buying omega 3 capsules.
