Food sources of omega-3 are beneficial for the body

Salmon

Salmon proven to be one of the best sources of omega-3 fatty acids in food. Unlike most other fats, omega-3s are considered extremely essential when the body cannot make them on its own. Instead, you are forced to get it from your diet. Health organizations around the world recommend that a healthy adult should consume at least 250-1000mg of EPA and DHA per day.

Because of being a rich source of omega-3 fatty acids, salmon is scientifically proven to help reduce inflammation and reduce the risk of high blood pressure.

Sardines and other small fish

Small fish often contain fat and oils, including a lot of omega-3. Some types of fish contain a lot of omega-3 such as mackerel, herring, anchovies, sardines… Notably, canned fish also offers similar benefits and can provide more omega-3s. like fresh fish.

Cod liver oil

According to research, one teaspoon of cod liver oil contains about 0.9g of omega-3 fatty acids. In addition, this oil is also rich in fat-soluble vitamins such as vitamin A and vitamin D.

However, it should also be noted that too much cod liver oil should not be used. According to experts, adults should only take about one tablespoon per day. This is because when you use cod liver oil, your body is also exposed to a fixed amount of vitamin A, which is not naturally absorbed. While this makes it easier for the body to absorb the vitamin A form, it also means inadvertently absorbing another dose of toxins. Too much vitamin A can lead to osteoporosis, skin irritation, and liver damage.

Oysters

In fact, oysters are lower in omega-3 fatty acids than salmon and sardines but are still a rich source of foods that you can consider choosing.

Soy bean

Soybeans provide an omega-3 fat called alpha-linolenic acid that is found naturally in plants. Even so, it is often more difficult for the body to absorb this fat than the regular omega-3s found in fish. For this reason, fish is still a better source of omega-3s than plants. However, if you are a vegetarian, you can still choose soy to supplement your nutrients.

Chia seeds

Just like soybeans, chia seeds are high in ALA omega-3 fatty acids and one of the best plant sources. In addition, chia seeds are also rich in fiber, providing key minerals including calcium, iron, magnesium and zinc.

Vegetable oil

Vegetable oils can also provide the body with a small amount of omega-3, but not as much as fatty fish. Some oils also provide more omega-3s than others, for example flaxseed oil contains six times the omega-3s of canola oil and eight times the omega-3s of soybean oil.

Walnuts

Walnuts are also another good source of the omega-3 AlA fat. In addition, this fruit is also rich in vitamins, minerals and many other nutrients such as fiber, zinc, copper and manganese.

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