Why is it important for us to eat foods that contain omega 3 fatty acids? Omega 3 has many benefits for our body.
Many health organizations in the world recommend that we consume foods rich in omega 3 fatty acids, at least we should consume as much as 250-500 mg of omega 3 per day for those who are healthy or for the category of adults.
Omega 3 fatty acids can be obtained from various types of food, either from animal or vegetable sources. Among the sources of omega 3 fatty acids are fatty fish, algae, and partly from plant sources, namely from plant-based foods.
In this article we summarize the foods that are the highest providers of omega 3 fatty acids. At least, we collected 12 types of omega-3 rich foods. What are these foods? Read on for this article to the end!
Foods that are Very High Omega 3 Fatty Acids
1. Mackerel (4.107 mg per serving)
The first is a small fish from the deep sea, this fish is called Mackerel. This fatty fish is usually smoked as is done in western countries, and eaten as a whole fillet.
Mackerel fish is one type of fish that is very rich in nutrients including omega 3 fatty acids. In a 3.5 ounce or 100 gram serving, it contains 200% of the daily reference intake of vitamin B12 and 100 reference daily intake of selenium. Just one serving we can meet even more daily vitamin B12. This is very much nutritional content even 100 ounces of us is sufficient daily selenium needs up to 100%.
Mackerel is a small fish that is very tasty and for consumption, it may take a little preparation. So how much omega 3 is in one serving of this fish?
Omega-3 fatty acids are 4.107 mg already in one piece of salted Mackerel. So, for 100 grams of Mackerel, it already contains 5.134 mg of omega-3 fatty acids.
2. Salmon (4.123 mg per serving)
Salmon is a fish that is rich in omega-3 fats and is one of the most nutritious fish on the planet. These fish carry a lot of vitamin D, B vitamins and selenium.
Research says that people who eat salmon regularly or eat lots of fatty fish such as salmon, have a lower risk of heart disease. Including a small risk of other diseases such as dementia, and depression.
A half fillet of cooked salmon contains 4.123 mg of omega-3 fatty acids (cultivated Atlantic salmon) or 3.5 ounces (100 grams) contains 2.260 mg of omega 3. So, this is one of the rich omega-3 foods have to consume and include in our daily diet.
3. Cod liver oil (2,682 mg per serving)
Furthermore, foods rich in omega 3 fatty acids are oils from fish liver. Cod liver oil is a supplement, not the usual food form.
So, this is the oil taken from the liver of the fish. It is rich in omega 3 fatty acids, this is in the form of supplements that you can get at drug stores. If you want to consume it, ask your doctor’s advice first.
Cod liver oil is not only rich in omega 3 fatty acids, but also very rich in vitamin A and vitamin D. Just one tablespoon provides 453% of the daily requirement of vitamin A and 170% of the daily requirement of vitamin D. So, just by consuming one spoonful of Cod liver oil, it has fulfilled the nutritional value of vitamin A and vitamin D, which is more than the target.
Therefore you should not consume Cod liver oil more than one spoon a day. Excess vitamin A in the body can also be harmful to health.
While the content of omega 3 fatty acids for one tablespoon of Cod liver oil is 2.682 mg.
4. Herring Fish (946 mg per serving)
Another rich omega-3 foods is herring fish. Herring is a medium-sized and high-fat marine fish like mackerel or salmon too. Usually Herring is smoked cold, pickled, and previously cooked, after processing, this fish is sold as a canned snack.
Smoked Fish is a very popular food in European countries like England, usually they serve smoked Herring with eggs, this is called “kippers”.
Standard smoke fillets contain almost 100% of the daily requirement of vitamin D and selenium and 221% of the daily requirement of vitamin B12. So, just one serving of smoked fillet contains more than the daily requirement of vitamin B12.
While the content of omega 3 fatty acids is 946 mg per medium fillet or about 40 grams of kippers. While Atlantic Herring fish for a serving of 100 grams or 3.5 ounces contains omega 3 fatty acids as much as 2,366 mg. So, the content of omega 3 is very much. For those of you who need omega 3 such as pregnant women or school-age children, it is quite good to consume one of the fish from the list we have mentioned.
5. Oysters (370 mg per serving)
Oysters are marine animals that have a hard shell, this is one of the delicious and nutrient-rich foods you can eat. Among them are omega 3, so we include shellfish as one of the foods rich in omega 3.
In fact, Oysters are very high in zinc compared to other foods out there. 6 Eastern raw oysters or about 85 grams provide 293% of the daily requirement of zinc, 70% of copper, and 575% of the need for vitamin B12. So, this is a lot of nutritional content, but don’t eat too much of these foods because excess nutrients can sometimes be dangerous.
In many countries, raw oysters are being promoted for consumption as an exotic food, but we do not recommend consuming raw foods. To be healthier and safer, cook your food first.
While the omega-3 content is 370 mg in 6 raw eastern shellfish. or provide omega 3 fatty acids as much as 435 mg per 3.5 ounces (100 grams).
6. Sardines (2,205 mg per serving)
Next, foods rich in omega-3 fatty acids are Sardines. These are small but contain a lot of oil. Sardines are usually an appetizer, a delicacy in every country and a healthy snack rich in omega 3.
Sardines are full of nutrients especially when eaten whole, even in this fish they contain almost all the types of nutrients you need. So, do not leave sardines in your daily diet list.
In 3.5 ounces (100 grams) of drained sardines it provides up to 200% of the daily requirement for vitamin B12, provides 24% for vitamin D, and 96% for selenium. Just 50 grams you consume sardines, this is sufficient for the daily requirement of vitamin B12.
While the omega-3 fatty acid content is 2.205 mg per cup (149 grams) of canned Atlantic sardines, or provides as much as 1.480 mg per 3.5 ounces (100 grams). Quite a lot isn’t it!, so sardines are one of the healthiest small fish to eat and we include them in our diet rich in omega 3 fatty acids.
7. Anchovies (951 mg per serving)
In addition to sardines, there are Anchovies which are a rich source of omega 3. These are small fish that are often canned and often dried as a snack or as a side dish to accompany rice meals in Asia.
Usually, Anchovies are eaten in very small portions, they can be rolled up and stuffed with olives or used as a topping for pizza instead of fried onions. Sometimes anchovies are also used as a topping in salads, usually dried anchovies.
This minnow has a strong flavor, so it is sometimes used to enhance the taste of dishes and sauces, including Worcestershire sauce, Caesar dressing and remoulade.
Not only is it rich in omega 3 fatty acids, but anchovies also contain a lot of niacin and selenium, while larger or boned fish are a good source of calcium.
The content of omega 3 fatty acids for one can or 2 ounces (45 grams) is 951 mg. Meanwhile, a serving of 100 grams or 3.5 ounces contains 2.113 mg of omega 3 fatty acids.
8. Caviar (1,086 mg per serving)
This is a dish made from fish eggs, or roe. One of the very expensive food in the planet.
Caviar is often considered a luxury food, and is usually eaten in small quantities or simply served as a food garnish.
Caviar is a food rich in choline and rich in omega 3 fatty acids. The content of omega 3 fatty acids is very high, in one tablespoon or 14.3 grams contains 1,086 omega 3 fatty acids. While a 100 gram serving contains 6.786 mg of omega 3 fatty acids.
9. Flax seeds (2,350 mg per serving)
Flax seeds are small seeds that are brown or yellow in color and are usually used as a raw material to produce hemp oil.
Flaxseeds are generally rich in omega-3 fat alpha-linolenic acid (ALA). Therefore, the oil is often used as an omega-3 supplement. The other nutrients are fiber, magnesium, and several other nutrients besides omega 3 fatty acids.
While the content of omega 3 fatty acids in one tablespoon or 10 grams is 2.350 mg for whole seeds. While one tablespoon of flax oil or 13.6 grams contains more omega-3 which is 7.260 mg.
10. Chia seeds (5,060 mg per serving)
Chia seeds also include foods rich in omega-3, not only this, but Chia seeds are also rich in various other nutrients such as manganese, selenium, magnesium, and are also filled with various other nutrients.
1 ounce of Chia seeds or one serving contains 5 grams of protein, including 8 essential amino acids. While the content of omega-3 fatty acids in 28 grams or ounces is 5,060 mg.
11. Walnuts (2,570 mg per serving)
In addition to chia seeds, Walnuts also include foods that are rich in nutrients, it is not only rich in omega-3 fatty acids but also other nutrients such as fiber, manganese, copper, vitamin E and many plant compounds that are important for health.
If you eat walnuts, make sure not to remove the skin, as the skin contains most of the phenols or antioxidants.
Omega-3 content in one ounce or 28 grams is 2,570 mg.
12. Soybeans (1,241 mg per serving)
Who if soy was also included foods rich in omega-3 fatty acids. Soy is a source of vegetable fiber and protein.
In addition, soybeans also contain a variety of other important nutrients such as riboflavin, vitamin K, folate, potassium, and magnesium.
In addition to omega 3, soybeans are also rich in omega 6, researchers say that we should limit consuming omega 6 because if it is excessive it can cause inflammation.
Omega-3 content in 1/2 cup of Soybeans is 670 mg (47 grams) for dry roasted soybeans, and contains about 1,443 mg per 3.5 ounces (100 grams) dry soybeans.
Other Foods That Rich in Omega-3
Take a look, that our discussion about foods rich in omega-3 fatty acids. From points 1 to 8, these are dietary or sources of omega-3 EPA and DHA from animals, seafood and algae.
While from points 9 to 12 are sources of omega-3 ALA derived from vegetable or plant sources.
In addition to the foods that we have mentioned above, there are also other foods that are rich in omega 3 fatty acids but not many of them are in the foods above.
Among other foods rich in omega-3 fatty acids are forage eggs, which are rich in omega 3, meat, dairy products fed from grass, spinach, flaxseed, purslane and Brussels sprouts.
That’s a list of foods rich in omega-3, and this is very important for us to consume. Among the health benefits of omega-3 is to prevent heart disease and prevent inflammation. Apart from food sources, omega-3 is also available in supplement form, if you do not consume the foods above and are indicated as a person who lacks omega-3 after a doctor’s examination, you can be advised to take omega-3 supplements.