THE FIVE FOODS

Twelve foods rich in omega-3

Consuming foods rich in omega-3 is important for maintaining a balanced and healthy diet. Omega-3s are essential fatty acids that our bodies cannot produce on their own, so we must obtain them through food.

These fatty acids are important for heart, brain, vision and joint health. From salmon to flaxseed, anchovies to herring, we will discover a large number of foods rich in omega-3s.

In this photo gallery, we will explore 12 delicious and nutritious foods that are rich in omega-3. (Source: healthline.com)

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12 foods rich in omega-3
Consuming foods rich in omega-3 is important for maintaining a balanced and healthy diet. Omega-3s are essential fatty acids that our bodies cannot produce on their own, so we must obtain them through food. These fatty acids are important for heart, brain, vision and joint health. In this photo gallery, we will explore 12 delicious and nutritious foods that are rich in omega-3s. (Source: healthline.com)
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Mackerel
Mackerel are an excellent source of omega-3, with 4580 mg of EPA and DHA in a 3.5-ounce (100-gram) serving, and are commonly smoked and eaten as whole fillets. Also rich in vitamin B12 and selenium, they are also delicious and easy to prepare.
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Smoked salmon
Salmon is one of the most nutritious foods in the world, with large amounts of high-quality protein, vitamin D, selenium and B vitamins. In addition, its omega-3 content of 2150 mg of EPA and DHA in a 3.5-ounce (100-gram) serving can reduce the risk of heart disease, dementia and depression.
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Cod liver oil
Cod liver oil is a very rich source of omega-3, providing 2438 mg of EPA and DHA (combined) per tablespoon. This oil is also an important source of vitamins D and A. However, do not take more than 1 tablespoon at a time as too much vitamin A can be harmful.
Di Uwe Kils - Trasferito da de.wikipedia su Commons da JohnnyMrNinja utilizzando CommonsHelper., CC
Herring
Smoked herring is a medium-sized oily fish often sold as a canned snack and is an excellent source of omega-3s. A 3.5-ounce (100-gram) serving contains 2150 mg of EPA and DHA (combined).
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Oysters
Oysters are rich in nutrients such as zinc, copper and vitamin B12 and also contain a significant amount of omega-3, with 329 mg of EPA and DHA in 6 raw oriental oysters.
Di Etrusko25 - Opera propria, Pubblico dominio, https://commons.wikimedia.org/w/index.php?curid=6699
Sardine
Sardines are small, nutritious fatty fish, with a 100-gram serving providing more than 370% of the DV for vitamin B12, 24% for vitamin D and 96% for selenium. They also contain a significant amount of omega-3, with 982 mg of EPA and DHA (combined) per 3.5 ounces (100 grams).
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Anchovies
Anchovies are a nutrient-rich food, often used as a condiment or seasoning. Specifically, 5 anchovies provide 411 mg of EPA and DHA (combined) omega-3.
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Caviar
Caviar is a luxury food consisting of fish eggs or roe, often used in small quantities as an appetizer or garnish. It is a rich source of omega-3 fatty acids, containing 1046 mg of combined EPA and DHA per tablespoon (16 grams) or 6540 mg per 100 grams.
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Flaxseed
Flaxseeds are the richest source of alpha-linolenic acid (ALA), a type of omega-3 fat, with 2350 mg of ALA per tablespoon of whole seeds or 7260 mg per tablespoon of extracted oil.
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Chia seeds
Chia seeds are rich in nutrients, including manganese, selenium, and magnesium, and are a good source of protein and alpha-linolenic acid (ALA), a type of omega-3 fat, with a standard serving size of 1 ounce (28 grams) containing 5050 mg of ALA
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Nuts
Nuts are nutritious and rich in fiber and plant compounds. The skin, which contains most of the antioxidants, should not be removed. They also contain 2570 mg of ALA per ounce (28 grams), or about 14 halves of walnuts.
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Soy
Soybeans are a good source of fiber and plant protein, but they are also rich in omega-6 fatty acids, which, if taken in excess, can cause inflammation. Omega-3 content: 670 mg of ALA in 1/2 cup (47 grams) of dry-roasted soybeans, or 1440 mg per 3.5 ounces (100 grams) (26).
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20/02/2024
Art galleries private collections
19/02/2024
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