One of the effective ways to supplement Omega-3 is to supplement food, so which foods contain the most Omega-3?
Omega-3 is a group of essential fatty acids necessary for health, with major types such as alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
According to Lao Dong newspaper, citing Healthline, fatty fish such as salmon, mackerel, and tuna are traditionally considered the top sources of Omega-3. However, modern scientific research has shown that some other plant and seafood foods have Omega-3 content that is no less than, or even superior to, fish.
So, which foods have the most Omega-3?
Flaxseed
Lao Dong newspaper quoted Healthline as saying that according to reputable health organizations such as the World Health Organization (WHO) and the US National Institute of Nutrition (NIH), flaxseed is considered the "king of seeds" thanks to its rich omega-3 content, especially ALA. According to research published in the Journal of Nutrition, just 1 tablespoon of flaxseed (about 7g) provides 2.35g of ALA, much higher than the amount of omega-3 from a serving of salmon.
Flaxseeds also contain lignans - antioxidants that can reduce inflammation and support heart health.
WHO recommends adding flaxseeds to your daily diet not only for their omega-3 content but also to improve digestion due to their high fiber content. Flaxseeds can be easily added to smoothies, yogurt, or oatmeal to boost their nutritional value.
Chia seeds
Chia seeds, a popular superfood, contain an exceptional amount of omega-3 ALA. According to a study published in the Journal of Food Science and Technology, just 28 grams of chia seeds provide 5 grams of ALA, more than double the amount of salmon.
Chia seeds not only provide omega-3 but are also rich in fiber, calcium and vegetable protein, helping to support bones and joints and regulate blood sugar.
The National Institute of Nutrition recommends chia seeds as a great choice for vegetarians or those who don’t like the taste of fish. When soaked in water, chia seeds form a natural gel that helps prolong the feeling of fullness, supporting weight loss and effective calorie control.
Soybeans
According to Health & Life newspaper, citing Health page, soybeans are a good source of fiber and vegetable protein. Soybeans are also a source of other nutrients, including riboflavin, folate, vitamin K, magnesium and potassium.
Soybean oil contains a large amount of Omega-3 fatty acids per serving. Soybeans are also rich in Omega-6 fatty acids.
Omega-3 content: 670 mg ALA in 1/2 cup (47g) of dry roasted soybeans, or 1,440 mg in 100g.
Walnut
Walnuts are highly nutritious and high in fiber, and contain significant amounts of copper, manganese, and vitamin E as well as important plant compounds. Walnuts, including the shell, contain most of the phenolic antioxidants that provide health benefits.
Omega-3 content: 2,570 mg ALA per 28g.
Flaxseeds and walnuts are two types of seeds rich in Omega-3 which are very good for health.
Sardines
Sardines are small oily fish that are often eaten as an appetizer, snack or delicacy. Sardines are very nutritious, especially when eaten whole. Sardines are packed with nutrients that your body needs. A 100g serving of drained sardines provides over 370% of the DV for vitamin B12, 24% for vitamin D and 96% for selenium.
Omega-3 content: 1,463 mg EPA and DHA (combined) per 149g canned Atlantic sardines, or 982mg per 100g.
Caviar
Caviar is often used in small amounts as an appetizer, tasting, or garnish. Caviar is a rich source of choline and a rich source of omega-3 fatty acids.
Omega-3 content: 1,046mg EPA and DHA (combined) per tablespoon (16g) or 6,540mg per 100g.
Vegetable oil
Vegetable oils provide small amounts of Omega-3s, so if you don't regularly get Omega-3s from fatty fish, including vegetable oils in your daily diet is also an option.
Remember that some oils are better sources of Omega-3 than others, for example, flaxseed oil contains 6 times the Omega-3 of canola oil and 8 times that of soybean oil.
- Flaxseed Oil: 7.3g Omega-3 per tablespoon.
- Canola oil: 1.2g Omega-3 per tablespoon.
- Soybean oil: 0.9g Omega-3 per tablespoon.
Source: https://giadinh.suckhoedoisong.vn/omega-3-co-nhieu-nhat-trong-thuc-pham-nao-172250216172557848.htm
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