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But algae and seaweed earn themselves a spot on a vegetarian’s omega-3 wish list due to the fact that they contain both DHA and EPA. Most vegetarian and vegan sources of omega-3 contain more ALA than DHA and EPA. WTH is that you ask? It’s an essential nutrient involved in everything from fat transport, DNA synthesis, and healthy function of the nervous system. Caviar is made from fish eggs (aka roe) and is a delicacy that’s usually served as a garnish or appetizer.Ĭaviar isn’t just impressive as a luxury import, it’s also an omega-3 rich food and a great source of choline. When you’re feeling fancy, bust out this upper-crust snack. They also taste excellent when prepared with butter, rosemary, and lemon. Trout’s got cloutĮarning a reputation as a more sustainable seafood option, rainbow trout contain high amounts of iron, vitamin D, and B vitamins. Fun fact: zinc boosts your immune system, metabolism, and ability to heal. They pack a punch in the nutrition department with incredible amounts of zinc and B12. The world is your oysterĪw shucks! Perhaps the most bougie of appetizers, oysters are an omega-3 delicacy. In addition to omega-3s, these cuties contain a lot of vitamin B12, selenium, and vitamin D. We recommend making like the French and tossing a few on top of a Niçoise salad (oh là là). They’re most nutritious when eaten whole. Sardines are a small, oily fish that are typically packaged in tins. Snackin’ on sardinesĪlthough sardines don’t seem like much, they should be making waves for their nutritional profile. This lil’ sea critter contains many important vitamins and minerals that are good for health, such as iron, vitamin B12, iodine, and selenium.
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Not just your favorite cocktail appetizer anymore, shrimp’s the new protein shake. Like a lot of seafood, sea bass may contain mercury, so keep an eye on your intake - especially if you’re pregnant or breastfeeding. It’s also jam packed with protein and selenium. Sea bass is another A+ source of omega-3. Eating salmon may reduce the risk of heart disease, dementia, and depression. Salmon is a legit superfood, in the sense that it contains loads of B and D vitamins. But maybe it should be? A 3.5-ounce serving of mackerel is loaded with 200 percent of the Reference Daily Intake (RDI) for vitamin B12 and 100 percent for selenium.įun fact: Selenium is an essential mineral that has antioxidant properties. We’re guessing this isn’t your usual go-to snack. You’ll find these in seafood and in some grass-fed animal products. These foods contain the highest amounts of DHA and EPA - the VIPs of omega-3 fatty acids. Up your omega intake with some fatty, oily fish. Plant sources are the highest in ALA fatty acids, while fish, algae, and seaweed contain more EPA and DHA content. (And you don’t need to pronounce them correctly to get them into your diet.) The three types of omega-3 fatty acids that are important for human nutrition are: Omega-3s are a type of polyunsaturated fat that aren’t made by the human body, meaning we have to chow down on them in order to reap their benefits. The words “fatty acids” don’t sound too appetizing when strung together, but they’re the secret sauce behind omega-3 rich foods and their crazy awesome health benefits. If you buy through links on this page, we may earn a small commission. Some shellfish also are rich in omega-3s.We include products we think are useful for our readers. While all fish are excellent high-quality protein options, those with the highest amounts of Omega-3 fatty acids are packed with the most heart, brain, eye, and overall health benefits. Which Fish Have the Most Health Benefits?
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