Are you trying to exercise healthier food practices but don't know where to start? It can be difficult rummaging through the grocery store trying to decide which foods are best for your health. Luckily, there are certain foods that are well-established as healthy, and foods containing omega-3 fatty acids are one of them. Omega-3s are “healthy fatty that can boost your heart health. In this article, we will explore nutritious sources of omega-3s that you can add into your diet plan.
List of Foods Rich in Omega-3
- Mackerel : Mackerel, a small fatty fish, is often enjoyed in many countries by being smoked and consumed as whole filets. Besides being tasty and easy to prepare, mackerel is super healthy. It's loaded with Omega-3, giving you 4,580 mg of EPA and DHA (combined), the main omega-3 forms, in every 100 grams.
- Cod Liver Oil: Cod liver oil a supplement, extracted from cod fish livers, is one of the major omega-3-containing foods. It's also rich in vitamins D and A. One tablespoon provides 170% DV for vitamin D, 453% for vitamin A. However, avoid taking more than one tablespoon due to potential harm from excessive vitamin A. Omega-3 content is 2,438 mg of EPA and DHA per tablespoon.
- Oysters: When it comes to omega-3 containing food, don't overlook oysters. A mere six of these delectable shellfish (3 oz or 85 g) deliver an impressive 329 mg of EPA and DHA combined. Whether you choose to enjoy them as a starter, a quick snack, or a hearty meal, oysters are a culinary gem appreciated worldwide.
- Sardines: Sardines are frequently enjoyed as appetisers, snacks, or gourmet delights. When consumed in their entirety, sardines offer exceptional nutrition, encompassing nearly all the essential nutrients your body requires. Sardines are a remarkable choice for those seeking foods rich in omega-3. Canned Atlantic sardines deliver an impressive 1,463 mg of EPA and DHA combined per cup (149 g).
- Caviar: Caviar stands out as a valuable dietary source of choline and boasts abundant omega-3 fatty acids, containing a noteworthy 1,046 milligrams of EPA and DHA combined in just one tablespoon (16 grams).
- Flaxseed: These tiny seeds, usually brown or yellow, are often processed to get their valuable oil. They're suitable for a special kind of healthy fat called alpha-linolenic acid (ALA), a super-healthy fat. People often take flaxseed oil as a supplement to be more beneficial. In simple terms, you get about 2,350 milligrams of ALA in a tablespoon of whole seeds (about 10.3 grams), or 7,260 milligrams in a tablespoon of oil (about 13.6 grams).
- Chia Seeds : Chia seeds are a nutritional powerhouse packed with manganese, selenium, magnesium, and other nutrients. In a standard 1-ounce (28-gram) serving of chia seeds, you'll find 5 grams of protein, which includes all eight essential amino acids and 5000mg of ALA.
Various whole foods are rich in omega-3 fatty acids, which offer many health advantages, including reducing inflammation and a lower risk of heart disease. If your diet lacks omega-3-rich foods and you suspect a deficiency, consult a healthcare professional for advice. Having comprehensive health insurance may cover the cost of consultations and further testing.