Foods with high content of omega 3 fatty acids


salmon cucumbers

health tips about the amount of such products in the diets we do

Foods with high content of omega 3 fatty acids that have different benefits for the body and the brain. Many healthcare providers recommend a minimum of 250-500 mg a day for adults. Explore the list of 12 foods high in omega-3 fatty acids.
1. Mackerel
Mackerel is incredibly rich in nutrients – 100 g of mackerel contains 200% of the recommended daily intake of vitamin B12 and 100% of the recommended daily intake of selenium. Omega-3 fatty acid content: 5.134 mg in 100 g of mackerel.

Salmon and omega 3 fatty acids

Salmon contains high-quality protein and a variety of nutrients, including large amounts of magnesium, potassium, selenium and B vitamins. Omega-3 fatty acids: 2,260 mg in 100 g of salmon.

Cod liver oil from cod

Besides having a high content of omega-3 fatty acids, cod liver oil also contains 338% of the recommended daily intake of vitamin D and 270% of the recommended daily intake of vitamin A.
Omega-3 fatty acids content: 2.664 mg per tablespoon.

marinated herring salad

vitamins and minerals marinated herring salad

Herring and omega 3 fatty acids

Standard smoked herring fillet contains almost 100% of the recommended daily intake of vitamin D and selenium, and 50% of the recommended daily intake of vitamin B12. Omega-3 fatty acids: 1, 729 mg in 100 g of herring.

Oysters and omega 3 fatty acids

Oysters contain more zinc than any other food on the planet. Only 100 g oysters contain 600% of the recommended daily intake of zinc, 200% of the recommended daily intake of honey and 300% of the recommended daily intake of vitamin B12. Omega-3 fatty acids content: 672 mg in 100 g oysters.

Sardines and omega 3 fatty acids

149 g of sardines provide over 200% of the recommended daily intake of vitamin B12 and over 100% of the recommended daily intake of vitamin D and selenium. Omega-3 fatty acid content: 1.480 mg in 15 g sardines.

Ansoa and omega 3 fatty acids

Anchovies are a good source of vitamin B3, selenium and calcium. Omega-3 fatty acid content: 2.113 mg i

smooked mackerel

omega 3 fatty acids that have different benefits for the body and the brain

n 100 g anchovies.

Caviar and omega 3 fatty acids

Caviar is high in choline and is extremely low in omega-6 fatty acids. Omega-3 fatty acid content: 6.789 mg in 100 g of caviar.
9. Flax seed
Flax seed is the richest source of omega-3 alpha-linolenic acid, which is why linseed oil is often used as a dietary supplement. It is also very high in fiber, vitamin E, magnesium and other nutrients. Omega-3 fatty acid content: 7.196 mg for one tablespoon (14.3 g) linseed oil.
10. Chia seeds
Chia seeds are incredibly satiating – they are rich in manganese, calcium, phosphorus and various other nutrients. Omega-3 Fatty Acid Content: 4.915 mg in 28 g Chia Seeds.
11. Nuts
Nuts are very nutritious and rich in fiber, honey, manganese, vitamin E and important plant compounds. Omega-3 fatty acid content: 2.542 mg in 28 g walnuts.
12. Soya
Soy is a good source of fiber, vitamin B2, vitamin B9, vitamin K, magnesium and potassium. Omega-3 fatty acids content: 1.443 mg in 100 g soya.

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