10 Omega-3 Rich Foods Everyone Needs to Know

According to MSc. Dr. Nguyen Van Tien, National Institute of Nutrition, Omega-3 is a group of fatty acids. Of which, DHA and EPA participate in the formation of brain structure and function. ALA is an Omega-3 fat that is no less valuable than DHA and EPA. When entering the body, ALA will be converted into DHA and EPA according to demand, helping to provide energy and is the raw material for building brain structure, protecting the brain, and increasing neurotransmitters.

Omega-3 is not only good for the skin, helps sleep better, helps the brain develop but also reduces the risk of cancer, reduces blood fat in the liver. Supplementing omega for the body is necessary.

Doctor Hoang Quyet Tien, Medical Information Center, Tam Anh General Hospital, Ho Chi Minh City, said that Omega-3 has two sources: plants and animals. However, Omega-3 has no reserve properties so it must be supplemented daily through food.

You can get your daily dose of Omega-3 from fatty fish such as salmon, herring, anchovies, tuna, and supplements as advised by your doctor or the manufacturer. Overdosing on Omega-3 can cause nausea, rashes, heartburn, diarrhea, and a fishy aftertaste.

Animal-based Omega-3

According to Master, Doctor Nguyen Van Tien, animal Omega-3 is found in fish, fish fat, and marine fish. Some types of fish with high Omega content include mackerel, salmon, herring, sardines, tuna, and oysters. At the same time, these types of fish also contain many nutrients such as vitamin B12 and selenium. Therefore, breastfeeding mothers should not abstain from fishy foods but should eat fish to increase nutrients for their children and for their own health.

- Mackerel: Often smoked and filleted whole for breakfast in Western countries. Mackerel is very rich in nutrients, a 100g piece of mackerel provides up to 200% of vitamin B12 and 100% of selenium needed for a day. In addition, mackerel is also rich in omega-3, 100g of mackerel contains 5,134 mg of omega-3.

- Salmon:Contains high protein content and many nutrients such as magnesium, potassium, selenium, vitamin B. In 100g of salmon there is 2,260mg of Omega-3. Studies have shown that people who regularly eat salmon will reduce the risk of diseases such as cardiovascular disease, dementia or depression.

- Herring:Often pickled or pre-cooked, then canned and sold as a snack. 100g of herring contains 1,729mg of Omega-3.

- Oysters:Oysters contain many nutrients such as vitamin B12, iron, magnesium, phosphorus, zinc, copper. In addition, every 100g of raw oysters contains 672 mg of omega-3.

- Sardines:Sardines are very nutritious, containing nutrients such as vitamin B12, selenium, phosphorus, calcium, protein, vitamin D. 100g of sardines contain 1,480mg of omega-3.

- Anchovies:Anchovies are small fish that are often dried and canned. They are rich in calcium, vitamin B3 and selenium. 100g of anchovies contain 2,113 mg of Omega-3.

Plant-based Omega-3

Plant omega-3s are abundant in nuts and green vegetables such as Brussels sprouts, kale, spinach, collard greens, cauliflower, spinach, and peas.

- Spinach:100g of spinach contains 138mg of Omega-3 and 26mg of Omega-6. Spinach is considered one of the favorite vegetables of many people because it is not only delicious but also rich in nutrients from vitamins A, C, E, K to omega types.

- Flaxseed:Flaxseeds are small, brown or golden-colored seeds that are commonly used as additives and oil. Rich in good fats, flaxseeds are also a good source of Omega-3. Flaxseeds are also considered a perfect food for vegetarians because they provide a lot of fiber, vitamin E, and magnesium.

- Chia seeds:In 100g of chia seeds there are 4,915mg of omega-3 and 1,620mg of Omega 6. Chia seeds contain a rich amount of calcium, phosphorus, and protein, chia seeds are also very suitable for gym goers.

- Walnuts:In addition to the rich amount of omega (in 100g of walnuts there are 9,079mg of Omega-3, 38,092mg of Omega-6), walnuts are also very nutritious, rich in fiber and copper. Note, when eating walnuts, do not remove the outer membrane because it contains many antioxidants.

- Legumes: Green beans, black beans, peas, peanuts are rich in Omega-3./.