Where is omega 3 found in abundance?..in order according to the highest amount

Where is omega 3 found in abundance?
Where is omega 3 found in abundance?

*** Omega 3 fatty acids

Omega-3 fatty acids are a nutrient found in some foods, and it is an important component of the body as it helps build and maintain a healthy body, and is a source of energy and helps maintain a healthy heart, lungs, blood vessels, and immune system, and omega-3 fatty acids are abundantly present in Fish, but there are two main types of it, namely EPA and DHA, and in some nuts and seeds there is alpha-linolenic acid (ALA), a fatty acid like omega-3 that is specific to plants.

Foods that contain Omega 3

Omega-3 fatty acids have many different benefits for the body and mind, and many major health organizations recommend daily omega-3 intake at a minimum of 250 to 500 mg per day for healthy adults, and large amounts of omega-3 fats found in fatty fish can be obtained. Algae and many plant foods rich in fat, and the following is a list of most sources of omega-3 in food as follows:

Fish is the most important and richest source of omega-3 in all foods. Among the fish that contain omega-3 are the following:


Mackerel contains about 4,107 mg of omega-3s per serving. Mackerel is also rich in many other nutrients. Every 100 grams of fish contains 200% of the Reference Daily Intake (RDI) for vitamin B12 and 100% for selenium, plus it is a fatty fish. Delicious can be eaten salted or smoked.


Salmon is a food with high nutritional values ​​and a variety, it contains 4,123 mg per serving, and also contains large amounts of vitamin D, selenium and vitamin B.

whale liver oil

The oil extracted from cod liver contains one of the most important sources of omega-3, as it contains 2,682 mg per tablespoon, and it also contains many other nutrients such as vitamin A and vitamin D, so eating only one tablespoon of cod liver oil meets the body’s need for three elements. It is a very important nutritional supplement, but it is more of a supplement than a food.


Herring is an oily fish that contains 946 mg of omega-3s per medium slice (40 grams) of herring.


Oysters are one of the most nutritious foods you can eat, as they contain zinc, copper, vitamin B12 and omega 3.


Sardine contains 2,205 mg of omega-3 per 149g of sardines. It also contains significant amounts of vitamin D, selenium and vitamin B12.


Anchovies are a rich source of many elements such as niacin and selenium, and anchovies are also a good source of calcium, containing 951 mg of omega-3s per 45 grams of canned anchovies.


Caviar is eggs or fish roe, a fine seafood, a good source of choline and a rich source of omega-3 fatty acids, containing 1,086 mg per tablespoon (14.3 grams) of caviar.

Omega-3 is also found in many plants such as chia seeds, flax seeds, walnut seeds, and nuts, as well as in some oily plants such as soybeans and canola, and also found in some other foods such as eggs, yogurt and milk, but the amount in all these foods and plants Do not compare to the amount of omega-3 in fish, as fish is the largest food source that contains omega-3, especially oily fish, as we mentioned, so if you do not prefer eating fish, you can seek the help of your doctor to recommend an omega-3 supplement that is suitable for your condition and age.

*** Omega 3 benefits

In the last ten years, many people around the world have paid attention to taking nutritional supplements and foods that contain omega-3 oil, because of their great benefit to people with heart disease, and even healthy people. This substance has many benefits in many respects, as Omega-3 fish oil contains both docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), and these acids are important essential acids in the prevention and treatment of heart disease, and the results of research and studies show that omega-3 fatty acids have the following benefits:

It lowers high blood pressure.

It lowers triglycerides, because having high levels of these fats in your blood puts you at risk for heart disease and stroke.

It slows the development of plaques in the arteries.

It reduces the chance of arrhythmias.

It reduces the possibility of heart attacks or strokes.

It reduces the chance of sudden cardiac death in people with heart disease.

It works to treat rheumatoid arthritis. Scientists have found that fish oil (EPA + DHA) supplements may reduce stiffness and joint pain, and omega-3 supplements enhance the effectiveness of anti-inflammatory drugs.

It reduces depression rates. Some researchers have found that people who regularly eat foods that contain omega-3 oils have the lowest rates of depression.

It develops the child's intelligence and is important for his visual and neurological development, as the docosahexaenoic acid present in it contributes to the growth of infants.

Reduces symptoms of ADHD in some children Some studies have shown that omega-3 fish oil improves the mental skills of children with ADHD, such as thinking, remembering and learning, but omega-3 supplements cannot be relied upon as the only treatment for ADHD.

It works to treat Alzheimer's disease and dementia. Some research suggests that omega-3s may help prevent Alzheimer's disease and dementia in the long term, and have a positive effect on the progressive memory loss associated with ageing.

The American Heart Association (AHA) recommends that everyone eat fatty fish containing omega-3 fatty acids at least twice a week, including salmon, mackerel, herring, sardines, trout, and tuna. Tuna is especially rich in omega-3 fatty acids, but not all other fish.

Food is the best option to get a reasonable amount of omega-3, but there are many people who do not like eating fish and are not particularly inclined to seafood, so the most appropriate option for them is to take omega-3 fish oil supplements, so talk to your doctor to find out what If they are right for you, which type is right for you, and if you have heart disease, high triglyceride levels, or high blood pressure, you may need more omega-3 fatty acids, which you can ask your doctor about, and whether You should take higher doses of fish oil supplements to get the omega-3s you need.

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