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Foods Rich in Omeg3 Fatty Acid

The recommended dosage of Omega-3 intake per day is 500 milligrams, with no research showing damage from higher intake. It can be acquired from both vegetables and meat, but not all three fatty acids comprising Omega-3 are available in each. In vegetables, only ALA is available, while you can find DHA and EPA in meat. ALA is different to the other two in its composition, prompting the body to convert it to EPA and DHA. Sadly, this process is not very efficient, so it is recommended to get your daily dose from a combination of meat and vegetable products.

1. Salmon
With its pink, buttery flesh, Salmon is considered one of the best sources of Omega-3, thanks to the high level of it in its meat. In addition, salmon is also rich in protein and amino acids, which are responsible for strengthening our immune system, as well as muscle buildup. 100g (0.220lb) of salmon contains no less than 26,000 milligrams of Omega-3.

2. Canned Sardines in Oil
Another great source of Omega-3 is canned sardines in oil. These fish are also rich in Vitamin B12, which is vital for our cardiovascular and nervous system. 100g (0.220lb) of canned sardines contains 15,000 milligrams of Omega 3

3. Fresh/Canned Tuna
Another great source of Omega-3 is tuna. Fresh or canned, this fish will provide you with a lot of these vital fatty acids. Additionally, tuna is rich in potassium, proteins, and selenium – a powerful anti-oxidant. 100g (0.220lb) of tuna contains 17,000 milligrams of Omega-3.

4. Flax Seeds
The most prominent source of Omega-3 in nature, flax seeds contain 56% Omega-3 and are considered a miracle of nature. Their many benefits include aid in digestion, skin protection, and anti-cancerous properties. 100g (0.220lb) of flax seeds contains 56g (0.12lb) of Omega-3.

5. Soybeans
Soybeans are rich in Omega 3, as well as whole proteins, iron, and calcium equal to those found in meat products. Soy also contains Vitamin E, B6, potassium, folic acid, and other minerals. 100g (0.220lb) of soybeans contains 6.8g (0.01lb) of Omega-3.

6. Butternut Squash
Great in soups and stews, butternut squash is also rich in Omega-3, Vitamins A and C, as well as five kinds of Vitamin B (folic and pantothenic acids, B6, B3, and B1), as well as antioxidants called carotenoids. All of these make butternut highly recommended for diabetics and cancer patients. 100g (0.220lb) of butternut squash contains 664 milligrams of Omega-3.

7. Spinach
There’s a reason spinach gave Popeye such strength. Rich in Omega-3, flavonoids, and carotenoids, it also possesses anti-cancerous and anti-inflammatory properties. It is also rich in Vitamin K, which is vital for the health of our bones. 100g (0.220lb) of spinach contains 704 milligrams of Omega-3.

8. Wild Rice
You may be confusing wild rice with brown rice, but this unique grain not only contain Omega-3, it also contains Omega6. Wild rice also contains 30 times more antioxidants than white rice. 100g (0.220lb) of wild rice contains 95 milligrams of Omega-3.

9. Bell Pepper
Bell peppers contain not only a healthy amount of Omega-3, but also Vitamin C, B6, A, and magnesium. 100g (0.220lb) of bell peppers contains 775 milligrams of Omega-3.

10. Sprouts
Other than Omega-3, sprouts also contain many antioxidants, such as Vitamins C and A. It also has anti-cancerous and anti-inflammatory benefits. 100g (0.220lb) of sprouts contains 270 milligrams of Omega-3.

11. Walnuts
Highly rich in Omega-3, walnuts also aid in reducing “bad cholesterol” (LDL) levels in our system. It’s recommended to eat it fresh from the shell, or at least with the skin, which contains over 90% of all the nutrients. Walnuts are also brimming with Vitamin E, magnesium, phosphorous and manganese. 100g (0.220lb) of walnuts contains 9,080 milligrams of Omega-3.

12. Chia Seeds
Like flax seeds, chia seeds are also a part of the superfood family, thanks to their many health benefits, including their large amount of Omega-3. Chia seeds contain more calcium than milk, more potassium than bananas, and more iron than spinach. They are also rich in dietary fibers and antioxidants. 100g (0.220lb) of chia seeds contains 35.6 grams of Omega-3.

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