Omega-3 fatty acids are essential for cardiovascular health and are found primarily in fish, vegetable oils, nuts, and seeds. Let’s take a look at all the foods that are rich in omega-3.
Omega 3 are fatty acids, some of which are essential. This means that we cannot produce them ourselves, so we must obtain them from food. Omega 3 fatty acids are polyunsaturated fatty acids, meaning they consist of two bonds and the number 3 indicates the position of the two bonds. In particular, the first two bonds in Omega 3 in our study were calculated from carbon monoxide (Omega carbon). They differ from Omega 6 fatty acids, whose first double bond is in the sixth position and is mostly found in vegetable oils.
The double bond in position 3 gives omega-3 fatty acids their unique properties. Omega-3 fatty acids are responsible for the formation of cell membranes and are important for the development of the embryo, especially the brain, have immunity, protect the nervous system and balance blood pressure. It also improves blood circulation, lowering triglyceride and bad cholesterol levels, thus reducing the risk of heart disease. The main omega 3 polyunsaturated fatty acids are alpha-linolenic acid (ALA), an essential fatty acid, and eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), derived from alpha-linolenic acid. Let’s take a look at the daily recommended doses and which foods are rich in omega 3.
Omega 3: Recommended daily intake
According to expert recommendations from the European Food Safety Authority (EFSA), the daily intake of omega-3 polyunsaturated fatty acids (expressed as EPA and DHA) is 250 mg. However, it is extremely important that the ratio of omega-6 fatty acids to omega-3 fatty acids is 4 to 1. However, in the West, this ratio is usually 10 to 1 due to malnutrition. Now let’s look at foods rich in omega-3.
10 Foods Containing Omega-3
Foods rich in omega-3 are generally certain types of vegetable oils, seeds and nuts (based on alpha-linolenic acid) and fish and fish oils (based on docosahexaenoic acid (DHA)).
- Flaxseed Oil
- Chia Seeds
- Fish Oil
- Tuna
- Salmon
- Fishing
- Anchovies in Oil
- Black Walnuts
- Dried Parsley
- Pumpkin Seeds
