Great food high in Omega-3 Fatty Acids

Photo Credits : unsplash/ Anna Pelzer

There are several types of omega-3 fatty acids, but all of them have in common that they are good for general health and the body. In case you want to eat healthier, choose some of the foods that follow below.


These nuts contain alpha-linolenic acid, which is an omega-3 fatty acid of plant origin. In addition to good fats, nuts are full of fiber, protein, vitamins, and minerals, so they are great for general health.


As with walnuts, flaxseed also contains alpha-linolenic acid. Grind it, because it is difficult to absorb in the grain, and then add it to smoothies, porridges, salads, bread, and more.

Hemp seed

Hemp seed has slightly less alpha-linolenic acid than flaxseed, but since it also has beneficial effects, it should be included in the diet. Mix it with oatmeal, and sprinkle over the avocado toast.

Chia seed

Alpha-linolenic acid also exists in chia seeds. In addition, chia is rich in fiber, iron, and calcium. So try a pudding made with chia seeds.


In addition to good fats, avocados contain vitamins C, E, and B6. Beta carotene and magnesium are also in it, so put it in salads and make guacamole.


Healthy green vegetables such as spinach are also low in calories. It, like avocados, has omega-3 fatty acids in the form of alpha-linolenic acid. Eat it blanched briefly, with fried fish or fried eggs.


Similar to the aforementioned foods, soy is also suitable for vegans or vegetarians who want to include omega-3 fatty acids in their diet. For example, tofu cheese is great as an addition to various dishes.


It is important that the animal grazed the grass because it absorbed omega-3 from it. Therefore, you should take into account the quality of this meat, otherwise full of iron and zinc.


Not only are they healthy and delicious, but unlike other fish, sardines do not have as much mercury in them. The price is always affordable, so try to consume them as often as possible. Make pate, or add them to tomato sauce.


Salmon is known to be one of the best sources of omega-3 fatty acids. And in addition to a fresh one, you can eat it in a smoked version. For a perfect meal, fry pieces of salmon with lemon rings.


It is true that it is not always easy to find shrimps, but when the opportunity arises – use it! Omega-3 fatty acids are present in them, just like antioxidants. Put them in risotto, or fry with garlic.


Exclusive and expensive, oysters are popular for a reason. If you can afford them, be sure to check that they are fresh, because they are eaten raw. If you are pregnant, then you must heat treat them.





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