Omega-3s are part of the essential fatty acid family, meaning the body is unable to produce them from other nutrients. In other words, they must be provided by food. Beneficial against inflammatory diseases such as arthritis, omega-3s are also good for the heart and reduce the risk of cardiovascular disease. In addition, they improve the faculties of the brain, particularly in terms of concentration, memory and in the prevention of Alzheimer’s disease.
Here are 7 foods rich in omega-3s to eat regularly.
- oily fish
Fatty fish such as sardines, salmon, mackerel, trout or tuna are among the foods richest in omega-3s. Lean fish, called “white fish” such as sole and whiting, as well as seafood also contain it, but in lesser quantities. To preserve all the benefits of fish, it is advisable to steam or wrap them.
A study published in late 2017 showed that children who ate fish at least once a week slept better and had IQ scores 4 points higher on average than those who ate less or none at all. Everything indicates that the omega-3s found in fish are the source of these favorable health effects.
- rapeseed oil
Rapeseed oil contains a high level of alpha-linolenic acid (ALA). This essential fatty acid belongs to the omega-3 family. A powerful aroma and a pronounced taste with floral notes characterize this vegetable oil which deliciously accompanies dishes and salads. It is also rich in omega 9, useful for eliminating bad cholesterol, and in vitamin E, with antioxidant effects. Taking a tablespoon of rapeseed oil a day covers half of the daily intake of omega-3, necessary for the body.
- walnut oil and nuts
Walnut oil and nuts have many nutritional properties. They are particularly rich in omega-3s. The WHO recommends an ALA intake of 0.8g to 1.1g/day. It would be enough to add 20 ml of walnut oil in a salad or raw vegetables, or consume 60g of walnuts to cover this need. This vegetable oil is also rich in vitamin E, an ally of cardiovascular health. Walnut oil is fragile. It is therefore recommended to eat it raw or to add it at the end of cooking. It is recommended to store it in the refrigerator after use. For nuts, it is best to buy them in their shells and roast them to retain all the flavor.
- Egg enriched with omega-3
The omega-3 enriched egg differs from the classic egg by its high omega-3 content. This difference comes from the diet of the hen whose ration is composed of 10% flaxseed. This contribution increases the rate of omega-3 and reduces that of omega-6, which offers an excellent ratio between these two fatty acids. In terms of protein and cholesterol, the concentration remains the same as that of the classic egg. Only one choice for his eggs: organic eggs.
- Linseed oil and flax seeds
Flaxseed oil is a great source of omega-3s. It contains a high level of ALA and it is advisable to take a tablespoon a day to prevent cardiovascular disease. This oil is fragile and unstable. It is thus to be consumed exclusively as a seasoning, in cooking. Like ground flaxseed, the oil does not tolerate heat, goes rancid quickly and must be stored in the refrigerator. The best is to buy it in small quantities so as not to have to keep it too long. As for flax seeds, they can be used ground or crushed to enhance cereals, yogurts, salads or desserts.
- spinach
Vegetables are also sources of omega-3s that should not be overlooked. Although the intake is lower, integrating vegetables into the menu is good for your health. Spinach is one of the richest leafy green vegetables in omega-3s, especially alpha-linoleic acid. It can accompany fish and meat or be served in a salad to better enjoy all its benefits.
- Lamb’s lettuce
Lamb’s lettuce is a leafy green vegetable that is rich in omega-3s. It contains between 200 to 300 mg of omega-3 per 100 g. In order not to lose any of its nutritional virtues, the ideal is to eat it in a salad. It can be seasoned with walnut oil and ground flax seeds for a tasty and healthy recipe. Lamb’s lettuce is also rich in vitamin C. A little tip: the greener and more shiny the leaves, the fresher they are. It should be noted that they are darker in winter and less deep in spring.
