Contents
How can Omega 3 be obtained?
FOOD CONTAINING OMEGA 3
Sources of omega 3 in the diet: What foods are richer?
Omega 3 is the most remarkable essential fatty acid because of its deficit in the current nutrition.
In general, it is easier to get enough dietary intake of omega-6 than omega 3. This is because the richer omega 3 foods are even richer in omega 6. To see the benefits of omega 3 is necessary to make a balance between these two types of fats.
An excess of omega-6 (fried food, pastries, chips, snacks, precooked, etc.) slows the benefits of omega 3
Foods rich in omega 3
 Photo of fish oil beads. Omega-3 supplements are given in pearls format because this format allows its conservation and dosage better.
Walnuts are rich in omega-3. |
The main sources of omega 3 are:
ANIMAL FOOD
– Fish oil , widely used in supplementation of omega 3, but it has the disadvantage of having a strong odor.
– Fish, particularly oily fish like salmon, tuna or anchovies.
– Seafood
PLANT FOOD
– Vegetable oils of some seeds such as flaxseed, walnut, canola and olive oil.
– Seeds: flaxseed, walnuts and chia seeds
– Algae
– Legumes: Soya, chickpeas, lentils, etc.
– Vegetables: purslane, spinach, lettuce
– Fruits, such as avocados or strawberries.
Table of contents in Omega 3 (ALA, EPA and DHA) food * per 100g | |||
Food | ALA (g) | EPA (g) | DHA (g) |
Food from the sea | |||
Fish oil, sardine | – | 16 | 10 |
Fish oil, salmon | – | 1 | 8,8 |
Fish oil, cod liver | – | 0,7-1 | 9-12 |
Fish, pollock | – | 0,1 | 0,4 |
Fish, Atlantic mackerel | 0,1 | 0,9 | 1,6 |
Fish, carp | 0,3 | 0,2 | 0,1 |
Fish, anchovies | – | 0,5 | 0,9 |
Fish, herring | 0,1 | 1 | 0,7 |
Tuna, bluefin tuna | – | 0,4 | 1,2 |
Fish, dogfish | 0,1 | 0,7 | 1,2 |
Crustaceans, crab | traces | 0,2 | 0,2 |
0,8 | |||
| Seed oil | |||
53,3 | |||
Currant oil | 19-20 | ||
Walnut oil | 10,4 | ||
Canola oil | 9,3-12 | ||
0,5-0,6 | |||
| Seeds | |||
22,8 | |||
6,8 | |||
3,9 | |||
0,7 | |||
0,4 | |||
| Grains | |||
8,35 | |||
3,2 | |||
0,6 | |||
0,1 | |||
| Vegetables | |||
Peanut leaf | 49 | ||
4,05 | 0,01 | ||
0,89 | |||
0,7 | |||
0,48 | 0,001 | ||
Broccoli and cauliflower | 0,1 | ||
| Fruits | |||
0,1 | |||
0,1 | |||
0,1 | |||
Which is the best source of omega-3?
The best source of omega 3 are fish and seafood, because these sources contain EPA and DHA directly, essential fatty acids resulting from the metabolivided in the body of omega 3 fats.
Since they are provided by the food, it is not necessary to metabolize them in the body, or compete with the omega-6 to be synthesized, so that the body uses them directly.
It is important to have a balance between omega 3 and omega 6
*Related information:
– Balance between Omega 3 and omega 6
More information on essential fatty acids in the listing
