At first sight, we would like to share some information about the need of Omega 3 to our body. Omega-3 means fish oil. Omega 3 is for your brain and your heart. It is the most important fatty acid. You have to consume food that contains Omega-3. These are helpful in healthy metabolism.
Types of Omega 3 fats:
- Eicosapentaenoic acid (EPA): We can have this from sea animals like fish.
- Docosahexaenoic acid (DHA): From sea animals also. These protect our heart.
- Alpha-Linoleic acid (ALA): We can take it from the plant-based food like flax seed, chia seed, and hemp.
Here below we are writing the top source of Omega 3, which each should have to add in their diet whether they go for a workout or not because these fatty acids keep our body and heart healthy and protect our body by providing a protective shield against many diseases.
Top 10 items Rich in Omega-3
1) Flax Seed
In 100gm flaxseed oil, there is the 53449mg amount of Omega 3 content are there. These can be taken very quickly from the market.
2) Chia Seed
This is also the primary source of omega3. Remember omega three must be there in your diet. 100g of chia seed contains around 17gm of Omega 3 fatty acids.
These are also our best pick among all. The Walnuts are tasty to eat and also contains essential fatty acids. 7-8gm of Omega 3 can be found in 100gm of walnuts.
This is also the primary source of omega 3. Now which type of fish you can take, you can go for salmon fish, tuna fish and the white fish.
5) Whole eggs
To get Omega 3, you can also go for whole eggs. The Whole egg contains omega three fatty acids. But take these in a limited amount because these also contain saturated fats. So, take the only limited amount of eggs. You can have two whole eggs a day.
If you want more fish oil, you can also go for supplements. Fish oil, flax seed oil or any other oil.
100gm of soybeans contain around 1443mg of omega 3. These also include other essential things like folate, vitamin K, magnesium, and potassium. These are also the good source of protein.
1086 mg per tablespoon is there in caviar. These consist of fish eggs. Omega 6 is very less in them. They are a cheap source of omega 3.
9) Cod Liver Oil
This comes at the second last position in our list. In this, the oil is extracted from the liver of the fishes, etc. contains 2664 mg per tablespoon. It is also rich in vitamin a and d.One spoon of this is enough for one day.
Last but not the least is the spinach. It also contains some omega three contents. 37mg of Omega three can be taken from 100 gm of spinach.
Omega 3 is a good source of cholesterol. It also reduces the level of LDA-cholesterol i.e. low-density cholesterol.
How much Omega 3 you need in a day?
You need only 1gm Omega3 in a day. You can have this 1 gm from any of the above food items. If you are at an advanced level or you are an athlete, or your lifestyle is active you can add up to 3gms of Omega 3. But that is the maximum dose you can have. There are no side effects of this. It is essential fatty acid. So, that’s all about the essential needed fatty acids to our body. For more health tips. Stay tuned.