Omega-3 is known as the “good” fat. In nutrition, we talk about fats that are beneficial and necessary for well-being (unsaturated fats) and those that are directly related to gaining weight or cardiovascular diseases (saturated fats). One of the most necessary for the body is Omega-3, which is ingested in food. What are the foods that contain the most Omega-3s?
Omega-3, a much-needed unsaturated fat
Omega-3 is ultimately responsible for the liver to generate the cholesterol necessary for the proper functioning of the body.
Why? The presence of Omega-3 improves endothelial function , thereby minimizing inflammation and acting as a barrier to the formation of blood clots that can lead to thrombosis, as explained by the Spanish Society of Cardiology (SEC).
The World Health Organization (WHO) and the European Food Safety Authority (EFSA) recommend between 250 mg and 500 mg per day of Omega-3 in healthy adults.
Blue fish, one of the foods that contains the most Omega-3
How do you get the necessary amount of Omega-3? The main route is food intake, since the human body is not able to generate the amount it needs.
Among the foods that contain more Omega-3, there are undoubtedly blue fish , with salmon as a great reference.
Of all of them, the one with the most fame is salmon . The truth is that its amount of Omega-3 is interesting to include this fish in your usual diet. For every 100 grams, it provides you 1.64 grams of Omega-3.
However, despite being the best known, it is not the food that provides the most Omega-3.
Plant foods that contain more Omega-3
Indeed, although oily fish are rich in Omega-3, there are many foods that contain more good unsaturated fats.
The seaweed
Did you know that algae provide a large proportion of Omega-3 as food? Indeed, even though very few know about its nutritional benefits, seaweed is one of the foods that contains the most Omega-3 .
Legumes
Legumes, among which are lentils, yes, but also soybeans or chickpeas, are rich in this essential fatty acid.
Green leafy vegetables and fruits
Green leafy vegetables such as lettuce or spinach are also important sources of Omega-3. Eating them regularly in salads or as a side helps you get the recommended minimum of Omega-3.
In the same way, fruits such as avocado or strawberries are also interesting for regular consumption and the acquisition of this essential fatty acid.
Foods that contain more Omega 3 and that are not fish
As we have seen, not only oily fish such as salmon or sardines are rich in Omega-3 (although they are among the foods and fish with more Omega-3). Some of the following foods are sure to surprise you, but they are highly recommended to include in your regular diet.
Flax seeds
Even though very few know that flax seeds are an interesting food, the truth is that for every 100 grams you eat of this food you introduce 20 grams of Omega-3. Thus, with a small spoonful of this food you will directly get the minimum daily ration that your body needs.
You can include it in homemade breads and cookies or in homemade mueslis. It is also often used for pie and empanada doughs.
Chia seeds
On another occasion we have talked about the benefits of chia. In them, its high content of Omega-3 stands out. In fact, it has even more Omega-3 than salmon (20% Omega-3) . You can prepare it in delicious dishes such as breakfasts, desserts or in main dishes.
The soy
For every 100 grams of soy that is ingested, 11 grams of Omega-3 are added to our body. It is the only legume that provides unsaturated vegetable fats.
You can eat it both in salads and in hamburgers or other legume-type preparations.
Walnut oil
You may not know what walnut oil is, but it is actually one of the foods that contains the most Omega-3s: for every 100 grams, 10.4 grams are of this essential fatty acid.
Where to use it? It can be an interesting substitute for olive oil for making homemade biscuits and breads, or even as a dressing for salads and sauces.
Peanut butter
Peanuts, both raw and in cream, contain a significant amount of Omega-3. In cream, you can use it as a base for breakfast toasts. They are also appreciated in sauces, homemade ice cream or pastries.
Now that you have seen which are the foods that contain the most Omega-3, you just have to rethink your current diet and try to introduce them into your day to day to get the minimum of Omega-3 recommended by nutritionists.
