For your health benefit, learn about the natural sources of omega-3


For your health benefit, learn about the natural sources of omega-3

In this article, we discuss the richest natural sources that contain omega-3 fatty acid, their advantages, in addition to the amounts of their content.

For your health benefit, learn about the natural sources of omega-3

We have heard a lot about the many benefits of omega-3 acid, and various health organizations recommend 250-500 milligrams per day, but what are the natural sources of omega-3, and what are the richest in it?

Natural Omega 3 Sources

Here are the most important natural sources of omega-3:

1. Fish is the number one source of Omega 3

Fish, in particular, contain the largest proportion of omega-3 fatty acid, but its level varies according to its habitat, type, and growing conditions:

  • Mackerel: contains approximately 5.134 grams of omega-3 per 100 grams.
  • Salmon contains approximately 2.26 grams per 100 grams.
  • Cod liver oil: Contains approximately 2,664 grams per tablespoon.
  • Herring contains 1.729 grams per 100 grams.
  • Sardines: It contains 1.480 grams per 100 grams of fresh sardines.
  • Anchovies: It contains 2.113 grams per 100 grams.

2. Oyster

The oysters of the most nutritious foods among foods rich in zinc, it is absolutely the richest element of this zinc in addition to copper and vitamin B - 12.

Oysters are often eaten as an appetizer or even as a main meal, but they may trigger allergies in some.

In all, oysters contain 672 milligrams of omega-3 per 100 grams.

3. Caviar

Caviar is fish eggs and is actually an expensive luxury delicacy, so it is often used to add flavor or as an appetizer.

Caviar is high in choline and has an exceptionally low omega-6 content, making it a candidate food for anyone who has trouble balancing the two acids.

Caviar contains 6.789 grams of omega-3 per 100 grams.

4. Chia seeds

Chia seeds are a treasure trove of benefits and nutrients, as in addition to omega-3s, they contain manganese, calcium, phosphorous, and other nutrients.

A standard 28-gram serving of chia seeds contains 5 grams of vegetable protein, which contains all eight amino acids.

The omega-3 content in it is 4.915 grams per 28 grams.

5. Soybean

In addition to fiber and vegetable proteinsoybeans contain many nutrients, such as folic acid, vitamin K, magnesium as well as potassium.

However, one of the main challenges associated with the high level of omega-3 in soybeans is that they are also rich in omega-6, an acid that stimulates inflammation and should be consumed rationally.

In all, 100 grams of soybeans contain 1,443 grams of omega-3s.

6. Walnut

Walnuts are not only delicious, but they are also very useful, as they are rich in dietary fiber, in addition to copper, manganese, and vitamin E, but to get the most from them, you should not peel them.

Walnuts contain 2.542 grams of omega-3s per 28 grams.

7. Dairy products and juices fortified with omega-3

You are likely to find the following foods fortified with omega-3 fatty acids:

8. portions of cereal and nuts

Bread and pasta are foods that may have omega-3 added, and these fats are also naturally found in whole foods such as seeds and nuts, as follows:

9. Green leafy vegetables

These vegetables also contain fiber and other nutrients, in addition to omega-3s.

  • Brussels.
  • Cali.
  • spinach.
  • Broccoli.
  • cauliflower.