13 delicious high omega-3 foods

Each Soviet schoolchild was fed a hated fish oil in childhood, which grown up children recall with a mask of discontent on their faces. Today you can get the same set of nutrients in a more delicious way. The pharmacy sells Omega-3/6/9 capsules with a bright fruity taste or no taste or odor at all.

But before you buy them, it’s worth considering why we need Omega, and from which sources it is best to get them? Parsed by MedAboutMe.

All on the shelves: Omega 3/6/9 fatty acids

Omega 3/6/9 fatty acids are considered true “superfoods.” Unlike the penny fish oil of the Soviet era, they are today in price. A jar of 60 capsules with the recommended dosage regimen – 1 capsule three times a day today will cost the consumer 500 rubles. If this is a baby drug, the cost will be even higher.

The value for our health are, first of all, Omega-3 and Omega-6 essential fatty acids. Omega-9s do not play such a significant role in the human diet, provided that the body receives enough Omega-3s and Omega-6s. Liver and adipose tissue cells are capable of synthesizing Omega-9 on their own.

Omega-3 and omega-6 acids are indispensable. Their human body can not produce, so be sure to eat foods with them in the composition. It is very important to maintain balance.



Studies published in Biochimica et Biophysica Acta show that an excess of omega-6 in the diet can cause inflammation in the body or increase it.

The ratio of Omega-6 to Omega-3 recommended by scientists and doctors is 4 to 1, while the diet of people in developed countries of the world has significantly more omega-6 fatty acids. The proportions can be 10 to 1 or even 50 to 1!

On a note!

On a note!

Most people should strive to increase the content of omega-3 fatty acids in their diet and make sure that omega-6 does not exceed the permissible value.

High Omega-3 Food Rating

High Omega-3 Food Rating

Specialists share the three main types of omega-3 fatty acids: alpha-linolenic, eicosapentaenoic and docosahexaenoic. Each of them plays a role in maintaining human health.

So, eicosapentaenoic acid strengthens the cardiovascular system of the body, and docosahexaenoic improves human cognitive functions and supports brain health.



According to the National Institutes ofHealth, a person should receive 1,100 mg of omega-3 fatty acids daily.

The rating of products below is compiled from the highest concentration of Omega-3 to the lowest. Keep this in mind when planning your menu!

1. Flaxseed oil

Proponents of a healthy lifestyle do not think of their diet without flax seed. They add it to desserts and salads, “season” them with smoothies and put them in the second dishes. Meanwhile, the guaranteed way to get enough omega-3 fatty acids is to eat a spoonful of flaxseed oil. A 2014 study published in the Hypertension publication shows that flaxseed oil is very useful for cardiovascular diseases, including hypertension.

Omega-3 content: 7258 mg per tablespoon.

2. Salmon

2. Salmon "height =" 667

Fatty fish should be present in the human diet at least once a week, while “fish days” should be arranged 2-3 times in 7 days. Include salmon in your diet, and you certainly will not lose!

Omega-3 content: 3428 mg in half a fish fillet (198 g).

3. Mackerel

Unlike salmon, this fish is more accessible, and the content of Omega-3 in it is only slightly lower. If you are a fan of white fish, often include mackerel in your menu.

Omega-3 content: 2753 mg per fillet (113 g).

4. Walnuts

This is one of the most delicious and healthy ways to increase the concentration of omega fatty acids. The Journal of the Medical Association of Thailand published the results of a study that showed that walnuts help lower blood pressure and reduce inflammation in the blood vessels. They also help to overcome stress. Never give up a handful of nuts for a snack!

Omega-3 content: 2656 mg in a quarter cup of peeled nuts.

5. Sardines

5. Sardines "height =" 664

A jar of sardines in oil will never be superfluous in the kitchen. It can be the basis for salads and sandwiches, a side dish for porridge or a filling for fish pie.

Omega-3 content: 2205 mg in a standard can.

6. Black caviar

Although this is a very expensive way to get unsaturated fatty acids, you can be sure that by paying a few hundred rubles per 100 g of caviar, you get a good Omega-3 as a bonus.

Omega-3 content: 2098 mg in two tablespoons.

7. Herring

In Russian cuisine, herring-based recipes cannot be counted! Here is the popular salad “Herring under a fur coat” and a more refined and healthy version of the dish – baked herring with lemon and garlic with white wine sauce.

Omega-3 content: 1674 mg per 100 g of product.

8. Rapeseed oil

8. Rapeseed oil "height =" 667

While rapeseed oil is an excellent source of omega-3 fatty acids, it also contains two times the allowable daily allowance of omega-6. Therefore, in relation to him, you need to adhere to a sense of proportion. And to introduce it from time to time.

Omega-3 content: 1279 mg in 1 tablespoon.

9. Oysters

These mollusks have gone from food for the poor to an exquisite delicacy, accessible only to a wealthy layer of society. They are not only rich in omega-3 fatty acids, they contain a lot of iron, potassium and magnesium.

Omega-3 content: 720 mg per 100 g of product.

10. Anchovies

A delicious and nutritious sandwich with anchovies is an excellent snack during the day, which will increase performance and benefit the body. Few people know that small fish abound in calcium and potassium, and also contain vitamin A.

Omega-3 content: 594 mg per 30 g.

11. Red lentils

11. Red lentils "height =" 667

According to the American Journal of Clinical Nutrition, people who ate about ¾ cup of boiled lentils daily felt more full during the day and were less likely to have unplanned snacks. Therefore, it is recommended to use lentils to everyone who adheres to the healthy lifestyle or wants to lose weight.

Omega-3 content: 240 mg per ½ cup.

12. Mustard seeds

Scientists from the England’s Oxford Polytechnic Institute have found that a teaspoon of mustard when added to the menu can increase a person’s metabolic rate by up to 25% within a few hours after eating. According to the researchers, this effect is produced by a special substance contained in grains – allylisothiocyanate.

And to get more wholesome Omega-3s, add ground mustard grains while baking salmon or use them when making sandwiches with anchovies.

Omega-3 content: 239 mg per tablespoon of grains.

13. Brown rice

13. Brown rice "height =" 667

Compared to its white counterpart, brown rice contains twice as much fiber and protein, and for losing weight it is important that the number of calories in it is less. Brown rice is an ideal basis for pilaf, and even with it you can cook hearty salads.

Omega-3 content: 156 mg per 1 cup of cooked rice.

Expert Commentary

Ruairi Robertson, MD, Healthy Nutrition Researcher

Ruairi Robertson, MD, Healthy Nutrition Researcher

Omega-3/6/9 fatty acids are essential dietary fats. Interestingly, each variety has its own health value. However, you need to get the right balance of omega fatty acids, since a deficiency or overabundance will contribute to the emergence of chronic diseases.

Omega-3 fatty acids perform a number of important functions in the human body: they strengthen heart health, serve as a prophylaxis of bronchial asthma, support mental health, control body weight, and fight inflammation.

Omega-6 acids are mainly used by the body for energy. Their most common variety is linoleic acid. Despite the fact that Omega-6 show significant advantages in the treatment of certain chronic diseases, people need to adhere to moderation in their consumption, to observe the balance recommended by specialists.

Omega-9s are not essential fats, because the body can synthesize them on its own. However, they can also benefit health. One major study found that replacing saturated omega-9 fats with fatty acids helps to reduce bad blood cholesterol by 22% in patients with diabetes, and it also increases insulin sensitivity.

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