Proper nutrition

Top 10 foods high in omega-3 fatty acids

Fatty acids are healthy substances that a person receives only from food, since compounds are not formed in the body. For example, this type of nutrient is involved in the production of hormones, has a beneficial effect on the central nervous system, heart and blood vessels.

Therefore, it is so important to monitor their amount in the diet, with which our list of foods high in Omega-3 acids will help.

Top 10 Foods High in Omega-3

Omega-3 belongs to the polyunsaturated type. This structure is considered the most beneficial for the body. The most important types are DHA with EPA (fish, caviar, meat) and ALA (oils, nuts, seeds). Micronutrients support the functions of almost all organs and systems at a healthy level and are responsible for many processes.

What Omega-3 acids are for:

  • relief of inflammatory foci in the tissues of the body;
  • cleaning of vascular walls, restoration of elasticity;
  • decrease in bad and increase in good cholesterol;
  • improved blood clotting, stabilization of pressure;
  • prevention of osteoporosis, improvement of joint tissues;
  • strengthening the immune system, synthesis of signaling substances;
  • support for brain function, memory and perception;
  • fighting stress, fatigue, sleep problems;
  • return of healthy skin, hair and nails;
  • participation in the production of sex hormones in men and women.

Adults require 1,000 to 1,500 mg of Omega-3 per day. The maximum limit is 3000 mg. Due to the deficiency of Omega-3 in the body, muscle tone decreases, immunity deteriorates, vision decreases, and the work of the central nervous system slows down. Hair thinns, skin becomes dry, and joints begin to crackle and ache.

1. Fatty fish (mackerel, herring, salmon, trout)

What is the use of the product: Regulation of metabolic processes, improvement of attention and memory, relief of chronic inflammatory foci. Central nervous system function, sleep and bone strength are maintained at a healthy level. This omega-3 product lowers the risk of diabetes, anemia, obesity or vascular disease.

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Approximate norm: 150-200 g per day, no more than 2-3 servings per week.


2. Cod liver

What is the use of the product: Reducing harmful cholesterol in the blood, destroying atherosclerotic plaques, strengthening the vascular framework, restoring normal blood pressure. The work of the brain improves, the strength of bone tissue increases, and the processes of cell regeneration are supported. This Omega-3 product is beneficial for vision, immunity and metabolism.

Approximate norm: About 40 grams per day, 200 to 350 grams per week.

Cod liver

3. Red caviar of fish

What is the use of the product: Stable brain function, adequate emotional background, reduced irritability and stress factors. Strength and endurance increase, athletic performance improves, muscle growth is stimulated, and bone strength is maintained. Caviar is a product with a high content of Omega-3, therefore, it has a positive effect on the heart, blood vessels, and blood composition.

Approximate norm: A day 20-30 g, you can up to 50 g, a week – 140-250 g.

Red fish caviar

4. Chia seeds / Chia oil

What is the use of the product: Normalization of digestion, improvement of digestion, absorption of nutrients, stabilization of blood pressure. Fullness comes for a long time, which helps with weight loss. The proportion of triglycerides and unwanted cholesterol decreases, teeth and bones are strengthened, and immunity becomes stronger. The hormonal background, the work of the central nervous system, and cell renewal are improving.

Approximate norm: Daily for 15 grams, a week comes out 100-110 g. In the case of chia oil 1 tbsp. in a day.

Chia seeds

5. Flax Seeds / Linseed Oil

What is the use of the product: Anti-inflammatory effect, formation of protection against pathogenic microorganisms, restoration of the functions of the gastrointestinal tract and intestinal microflora. Seeds contain more omega-3 acids than fish oil. It is noted as one of the most useful properties, the prevention of thrombosis with atherosclerosis and pathologies of the heart and blood vessels. Sugar and cholesterol levels are regulated.

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Approximate norm: Flax seeds 20-25 g per day – you should start with 5-8 g and gradually increase the dosage. In a week comes out 140-170, in the case of linseed oil 1 tbsp. in a day.

Flax seeds

6. Walnuts

What is the use of the product: Strengthening the inner walls of the arteries, improving the blood composition, influencing the activity of the central nervous system cells and reducing the likelihood of stress and nervous disorders. Gastrointestinal motility is supported, long-term saturation is provided. The product with Omega-3 develops immune properties.

Approximate norm: Optimally, from 20 to 50 g, about 150-300 g per week.

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7. Unrefined Camelina Oil

What is the use of the product: Ideal balance of Omega-3 to Omega-6, normalization and stabilization of blood pressure, lowering cholesterol. The vessels and heart become stronger, the hormonal background is leveled, inflammation in the tissues is eliminated. Liver and digestive functions are supported. A product with a high Omega-3 content is ahead of other types of vegetable oils in benefits.

Approximate norm: 1 tablespoon daily, 100-110 ml per week.

Vegetable oils

8. Hemp oil

What is the use of the product: Restoration of metabolic processes and normalization of digestive functions, strengthening of the body’s defenses. The usefulness of the oil is noted for the heart, blood vessels, hematopoiesis, skin, hair and nails. Toxins are removed, the functioning of the central nervous system is improving.

Approximate norm: 1-2 tablespoons a day, starting with 1 teaspoon and gradually increasing to the desired dosage. 100-200 ml per week.

Hemp oil

9. Soybeans

What is the use of the product: Low glycemic index, normalization of the balance of intestinal microflora and gastrointestinal motility, support of bone density with improved absorption, delivery of minerals. Cholesterol levels are regulated, which means that the risk of atherosclerosis is reduced. Soybeans are an omega-3 product that restores active and productive brain activity.

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Approximate norm: Serve 60-80 g of beans, no more than 4 times a week.

Soy milk

10. Egg yolks

What is the use of the product: Controlling the level of cholesterol, triglycerides in the blood and reducing the likelihood of developing heart and vascular pathologies. The liver with the gallbladder improves functions, the brain works better, is supported, and vision improves. Eggs are a great source of healthy fats and proteins.

Approximate norm: From 1 to 3 yolks per day, per week – up to 15-18 pieces.

Egg yolk

You need to monitor the amount of fatty acids in the body. The deficiency negatively affects the nervous and immune systems, digestion, heart with blood vessels and hormonal balance. However, it is not recommended to exceed, especially regularly, the daily rate. It will not go away without consequences and complications.

Signs of an omega-3 surplus:

  • excessive blood thinning;
  • capillary bleeding;
  • prolonged profuse diarrhea;
  • nausea, vomiting, heartburn, bloating;
  • lowering blood pressure.

Fatty acids are an important component of the diet, which has attracted close attention all over the world lately. Studies are emerging that prove the indispensability of these substances for health. To keep nutrient levels in place, it is recommended to add omega-3 foods to the diet.

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