5 Foods That Are High in Omega-3

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Omega 3 fatty acids play an important role in our body as they provide numerous health benefits that shouldn't be overlooked. One of which is that they help to combat illnesses, such as breast cancer, depression, ADHD, and various inflammatory diseases. On top of that, they also help to develop the brain and body which contributes to a healthy body. To include omega-3 fatty acids to your diet, consume fatty fish, algae, and several high-fat plant foods! Let us find out the 5 foods that are high in omega-3 acids.

Salmon 

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Salmon is one of the most nutrient-dense food on the planet. When consumed, it provides our body with a variety of nutrients and protein that can help to lower the risks of heart disease, dementia, and depression. Not only it is packed with omega 3 fatty acids, it also contains other essential vitamins such as vitamin D, selenium, and B vitamins. By consuming half a fillet of cooked Atlantic salmon, it will provide 4,123 mg of omega-3 content.

Oysters

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Similar to salmon, they are one of the most nutritious food that you can eat. Oyster also contains more zinc as compared to any other food on the planet. By consuming 6 raw oysters (3 ounces or 85 grams), it is packed with 293% of the RDI for zinc, 70% copper, and 575% for vitamin B12. It's important to have enough zinc in your body as it helps with the body's immune system to work effectively. If you consume 6 raw eastern oysters, it would give you 370 mg of omega-3 content.

Sardines

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Sardines are consumed widely as a snack, starter, or even as a main dish. They are easily found in most markets and are also low in cost which makes them an attractive point for many people to incorporate into their diet. Sardines are also extremely nutritious as they contain almost every nutrient your body needs. Some of these nutrients include vitamin B12, vitamin D, and selenium. By consuming 149 grams of canned Atlantic sardines, they will provide your body with 2,205 mg of omega-3 content.

Soybeans

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Not a fan of meat? You can incorporate soybeans instead! Soybeans are rich in fiber and are a vegetable protein. They provide all sort of nutrients which includes riboflavin, folate, vitamin K, magnesium, and potassium. In addition, they are also rich in omega-3 fatty acids as 1/2 cup (47 grams) of dry roasted soybeans will give you 670 mg of omega-3 content.

Mackerel

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Mackerel is another type of fatty fish that is packed with omega-3 fatty acids. They are also incredibly rich in nutrients as 3.5 ounces of mackerel would give you 200% of the Reference Daily Intake (RDI) for vitamin B12 and 100% for selenium. Furthermore, this fish requires minimum preparation and tastes delicious! By consuming one piece of salted mackerel, it will provide 4,107 mg of omega-3 content.

In conclusion, it's important to incorporate omega-3 fatty acids into your diet as they help with the development of the human body and combat illnesses. The next time you're making a trip to the grocery store, do give some of these food options a try!

Featured Image: Photo by David B Townsend on Unsplash