7 sources of Omega 3

Omega 3 acids are in high demand these days. Why? Because extensive research indicates that these acids play an important role in keeping our body healthy. A diet rich in omega 3 can help reduce inflammation, prevent heart disease and arthritis, and have a positive impact on cognitive function. And they really make you look better.

There are actually 3 types of Omega 3 polyunsaturated fatty acids: AAL – alpha-linoleic acid, which is found in plants. ADH docosahexanoic acid and APE eicosapentanoic acid found in fish and seafood. Try to include the following foods in your daily diet and you will benefit from the miraculous properties of all types of Omega 3.

Flax seeds

Flax seeds are the richest source of AAL. You can satisfy your daily need for omega 3 with 2 tablespoons of flaxseed (3.8 mg of omega 3). Pumpkin seeds also contain AAL.

salmon

This cold water fish contains between 900 and 1800 mg of ADH and EPA per serving. While salmon is the best known source of omega 3, the same portion of trout can contain up to 1700 mg. Herring and halibut are also important sources of omega 3.

Eggs enriched with omega 3

Enriched eggs contain all 3 types of omega 3 acids, this is achieved by adding flax seeds and seaweed to the chicken diet. These eggs in particular contain between 60 – 150 mg of omega 3 per egg. It may seem small compared to other sources, but it is 3 times more than in unenriched eggs. 4 of these eggs a week can help you have a heart-healthy lifestyle.

Nuts

Another excellent source of AAL (2600 mg in 3g of nuts), walnuts can be spread on salads, cereals, oatmeal, or can be added to your favorite cake.

Soybeans

You don’t often hear about this plant as a source of omega 3, but a serving of cooked soybeans contains more AAl than some cold-water fish species. Tofu, which is made from soybeans, contains omega 3, but almost 1/3 less than cooked soybeans. You can add them to soups or you can cook them according to classic recipes.

Sardines

This small fish is very rich in fatty acids and is cheaper than other fish. You can add it to pizza, sandwiches, salads or even bread. As sardines are very high in sodium, you should balance your sodium intake in vegetables and fruits that are low in sodium.

Canola oil

Cheaper than olive oil, canola oil can withstand high cooking temperatures better. This heart-healthy oil contains 1.3 mg of omega 3 per tablespoon. Slightly more than olive oil, but both help increase the consumption of omega 3 AAL.