Omega-3 fatty acids are healthy fats known to have a number of health benefits.
They help lower inflammation, reduces the risk of heart diseases, and improve brain function.
Our body can’t produce these fatty acids on its own, so it is important to get them from diet.
In this blog, we’ll talk about top 10 foods rich in omega-3 fatty acids that can supercharge your blood and improve your health.
What is daily recommended intake for omega-3 fatty acids?
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The American Heart Association recommends consuming at least two servings of fatty fish per week to meet the daily intake of omega-3 fatty acids.
The RDI of omega-3 fatty acids is between 250 to 500 mg for healthy individuals.
Here are top 10 foods rich in omega-3s that can supercharge your blood.
Salmon is one of the best sources of omega-3 fatty acids, containing up to 1.5 g of omega-3s per 100 grams of fish.
Not only does it help to reduce the inflammation, but it also improves brain function and reduces the risk of heart disease.
Mix cooked and flaked salmon with breadcrumbs, egg, and herbs and grill or pan-fry for a flavorful and healthy burger.
2. Chia Seeds
Chia seeds are a tiny, but mighty source of omega-3s. Just one ounce of chia seeds contains up to 5 g of omega-3 fatty acids.
Sprinkle them over your morning cereal, yogurt, or smoothie for a nutrient-packed breakfast.
Chia seeds also help keep you feeling full and satisfied for longer, making them a great addition to a weight loss diet.
Like chia seeds, flaxseeds are a rich source of omega-3s.
Just one tablespoon of flaxseeds contains up to 1.8 grams of omega-3.
Flaxseeds reduces inflammation, lowers cholesterol levels, and improve digestive health.
Add them to your baked goods, oatmeal, or yogurt for an extra boost of nutrients.
Walnuts are a great plant-based source of omega-3s, containing up to 2.5 g of omega-3s per ounce.
They are also rich in antioxidants, improves brain function and can help lower cholesterol.
Just like peanut butter, prepare a delicious spreadable walnut butter by blending walnuts with a little bit of oil and salt.
You can enjoy walnut butter with a slice of wheat bread or butter bread.
Sardines are an excellent source of omega-3 fatty acids with up to 1.8 g of omega-3s per 100 g of fish.
They are low in mercury, making them a safer fish to consume regularly.
Sardines can be enjoyed with a slice of bread, mixed with mayonnaise, lemon juice, and herbs for a quick and easy snack.
Soybeans are a versatile plant-based source of omega-3s.
They contain 1 gram of omega-3s per 100 g of cooked soybeans and are also rich in protein, fiber, and other nutrients.
You can prepare toss cooked soybeans with chopped vegetables, herbs, and a vinaigrette for a healthy and flavorful salad.
Spinach is a leafy green vegetable that is rich in omega-3 fatty acids, with up to 0.14 g of omega-3s per 100 g of spinach.
It is also packed with vitamins, minerals, and antioxidants, making it an excellent addition to your diet.
Toss spinach leaves with sliced strawberries, feta cheese, and a balsamic vinaigrette for a delicious and colorful salad.
Tuna is another great source of omega-3s, containing up to 0.6 grams of omega-3s per 100 grams of fish.
It is also rich in protein and can help reduce the risk of heart disease.
Mix canned tuna with celery, onion, mayo, and lemon juice for a classic tuna salad that can be enjoyed on its own or in a sandwich.
9. Cod Liver Oil
Cod liver oil is a concentrated source of omega-3 fatty acids and vitamin D.
A typical 1 teaspoon serving of cod liver oil contains about 1060 mg of omega-3 fatty acids.
Cod liver oil helps improve bone health and reduces the risks of colorectal cancer.
Mix cod liver oil into a smoothie, juice, or salad dressing to make it easier to consume.
Cod liver oil can be taken as a dietary supplement. It is available in liquid form.
Mackerel is a fatty fish that is high in omega-3s, containing up to 1.8 g of omega-3s per 100 g of fish.
It is also rich in vitamin D, selenium, and other essential nutrients.
Blend cooked mackerel with cream cheese, lemon juice, and herbs for a flavorful and easy-to-make pâté that can be enjoyed with veggies.
Takeaway: Top 10 foods rich in omega-3 fatty acids
Eating foods rich in omega-3 fatty acids is good for your health.
It can help improve the quality of your blood and make you feel better.
Adding omega-3 foods to your diets doesn’t have to be a daunting task.
With a little bit of creativity and some simple changes to your meal plans, you can reap the benefits of these powerful nutrients and live your best life.
So start adding these omega-3 rich foods into your diet and enjoy the benefits of a healthy and happy life.