Foods richest in Omega 3

Foods richest in Omega 3

For decades the role of Omega-3 fatty acids has no longer been ignored. Very significant studies have recognized the beneficial effects of these “healthy fats” which involve various processes. First of all, protection from cardiovascular disease, the leading cause of death in the most developed countries, and an aid for cognitive functions.

The point is: how many omega 3 fatty acids are there in the foods we consume daily or over a week?

Omega-3 unsaturated fatty acids are available in 3 forms:
– Alpha Linen Acid (ALA) of vegetable origin
– Eicosapentaenoic acid (EPA) of animal origin ( in fish and seafood)
– Docosahexaenoic acid (DHA) of animal origin (in fish and seafood)

Complete list of foods rich in Omega-3

Dried Fruit:

  • Flax seeds
  • Chia seeds
  • Hemp oil
  • Nuts
  • Nut of butter
  • Pecans
  • White walnuts
  • Sesame seeds
  • Pistachios
  • Chestnuts
  • Macadamia nuts
  • Almonds
  • Pumpkin seeds
  • Safflower oil
  • Lotus seeds
  • Hazelnuts
  • Sunflower seeds
  • Cashews
  • Peanuts
  • Brazilian nuts
  • Oil and butter obtained from the same (almonds, peanuts, walnuts et cet) (source)

noci e mandorle

Pisces like…

  • Farmed Atlantic salmon
  • Wild Atlantic salmon
  • Pacific Herring
  • Atlantic herring
  • Mackerel
  • Bluefin tuna
  • Coho salmon
  • Trout
  • Canned sardines
  • Canned salmon
  • Raw anchovies
  • Sea bass
  • Sea bass
  • Fish roe
  • Canned shrimp
  • Trout
  • Dentex
  • Grouper
  • Crab
  • Sturgeon
  • Oysters
  • Squid
  • Eel
  • Lobster
  • Anchovies
  • Clams
  • Catfish
  • Cod (source)

Legumes such as:

  • Red beans
  • Bean sprouts
  • Soy (tofu)
  • Soybeans
  • Green beans
  • Pea shoots (source)

Vegetables such as:

  • Brussels sprouts
  • Pumpkin
  • Spinach
  • Broccoli
  • Green and red peppers
  • Cabbage
  • Zucchini
  • Radishes
  • Artichokes
  • Cauliflower
  • Turnip greens
  • Leeks
  • Watercress
  • Turnips
  • Asparagus
  • Sauerkraut
  • Lettuce
  • Iceberg
  • Rocket
  • Spirulina algae (water vegetables) (source)


Fruit like

  • Avocado
  • Blueberry
  • Strawberries
  • Raspberry
  • Grapefruit
  • Giaco (tropical plant)
  • Elderberry
  • Cherry
  • Mango
  • Kiwi
  • Gooseberry
  • Papaya
  • Lemon
  • Banana (source)

You have to consider that the Omega-3 concentration in fruit and vegetables is much lower than in fish and seeds. While an avocado contains 223mg, ranking at the top of the fruit list, a 100 gram salmon fillet comes in at 2501mg, more than 10 times higher.

On the benefits of omega-3s and the omega-3 / omega-6 ratio I wrote this important article entitled: What are Omega-3s. This article is intended to be an in-depth study on food.

Next time you go shopping, you’ll already know which food contains them and which ones don’t. The integration of Omega-3 through nutraceuticals over time serves to achieve the goal of avoiding micro-deficiencies.

In fact, first ask yourself how many of these foods are regularly part of your diet.

Despite our maritime tradition in our country, it is very difficult to be consistent in the consumption of fish and seafood. And often people prefer to cook something easier to prepare.

It’s the same reason why you’d rather eat fast-food or buy industrial junk food than preparing cooked vegetables. Or buy some croissants instead of consuming three nuts. It is often a question of bad habits.

Imagine if an animal in the wild decides to cut its hunting time. If you take your lunch from home to work, you can still opt for food rich in Omega-3s. Better to find 10 more minutes for this than to spend them in traffic anyway or waste them watching a TV series. Nutrition is important, as is proper cooking and preparation.

The benefits of the same should never be underestimated, so don’t underestimate food supplementation.

Full coverage ensures you get the right dose even if first of all it is with your diet that you make the difference.

If you want to learn more about the world of natural supplements, how micro-deficiencies work and why you should avoid them, follow the video course Discover nutraceuticals.

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