Eating omega 3 foods is an excellent way to boost your overall health, particularly if you are at high risk for cardiovascular disease or experience chronic inflammation.
What is Omega-3?
Omega-3 fatty acids are a very important type of fat in the diet and come from various animal and plant sources. There are two important types of omega-3 known as EPA and DHA that you primarily get from eating certain fish. There is a third type of this fat in numerous plants, seeds, and nuts, known as ALA (alpha-linolenic acid). Whereas many people think of fats as bad things that clog the arteries and lead to obesity, certain fats (like omega-3s) are able to improve overall health by lowering cholesterol levels, reducing inflammation and even stimulating the metabolism. With these potential benefits in mind, it is a good idea to increase your intake of omega-3 foods. In terms of dosage, most experts recommend consuming between 250 and 500 milligrams per day. However, certain health conditions demand that higher concentration supplements are used.
List of Omega 3 Foods
Depending on the variety of oysters, these briny sea creatures will deliver between 200 and 1,500 milligrams of omega-3s in each 4-ounce serving.
With nearly 200% of the daily requirement in a 3-ounce serving, tofu is one of the best options for omega-3 intake.
Containing more than 1,000 milligrams of omega-3s in each tablespoon, this may be one of the most decadent omega-3 foods.
Flax Seed Oil
In a single tablespoon, you will take in more than 7,000 milligrams of these healthy fats!
3 ounces of cooked mackerel delivers more than 200% of your omega-3s for the day.
One tablespoon of these incredibly nutrient-dense seeds will provide more than 2,000 milligrams of omega-3.
A three-ounce serving of this fish delivers more than 100% of the daily requirement for these healthy fats.
With more than 200 milligrams of omega-3 per egg, this is an excellent, healthy fat way to start each day.
The highest concentration of omega-3 in seeds and nuts comes from walnuts, with nearly 2,500 milligrams in a 1/4 cup.
Cod Liver Oil
A single tablespoon of this oil represents roughly 500% of your daily required intake of omega-3s.
These tiny fish deliver more than 120% of the daily requirement in a single ounce.
So, be sure to add foods rich in omega-3s to give a healthy boost to your diet!