Surprised with foods richer in omega-3 than fish

Omega-3 fatty acids are important nutrients that help protect the heart, boost brain health and improve overall health.

When it comes to omega-3s, most people immediately think of fish and seafood. However, there are familiar plant foods that contain very high levels of omega-3s, even more than fish, said Melissa Nieves, a nutritionist working in the US.

In nature, omega-3 has three main forms: EPA, DHA and ALA. EPA and DHA are mainly found in fish and seafood. ALA is usually found in vegetable oils, seeds and nuts.

Flaxseeds are one of the richest sources of omega-3s.

Photo: AI

The human body can partially convert ALA into EPA and DHA, although the efficiency is not high but still has significant value.

Below are foods high in omega-3 that you should add to your daily meals, according to Verywell Health .

Flaxseed

Flaxseeds are one of the richest sources of omega-3s. In addition to fiber and magnesium, flaxseeds contain large amounts of ALA, a form of omega-3 that is beneficial for the heart and brain.

Just one tablespoon of flaxseeds provides about 2.35 grams of ALA. If you use flaxseed oil, the amount of omega-3s is even higher, up to 7.26 grams of ALA per tablespoon.

Chia seeds

Chia seeds are becoming increasingly popular and are considered by many to be a superfood because of their nutrient-rich content. They are high in fiber, minerals and especially omega 3.

Unlike flax seeds, chia seeds can be used directly without grinding or pressing, very convenient when added to water, yogurt, smoothies or desserts.

About 28 grams of chia seeds provide more than 5 grams of ALA, helping to supplement a significant amount of omega-3 each day.

Walnuts are high in ALA.

Photo: AI

Walnuts are rich in omega-3

Walnuts are a group of tree nuts that are high in ALA. However, the amount of omega-3 in walnuts depends on the variety.

Soybeans and soybean oil

Soybeans are a familiar source of protein in the daily meals of Vietnamese people. In addition, soybean oil is also a notable source of omega-3. Just one tablespoon of soybean oil when cooking can provide about 0.92 g of ALA.

In fact, omega-3 supplementation does not necessarily depend entirely on fish or seafood. With the above foods, you can completely maintain a diet rich in omega-3 from plants, which is convenient and easy to incorporate into the daily menu.

Source: https://thanhnien.vn/bat-ngo-voi-nhung-thuc-pham-giau-omega-3-hon-ca-ca-185250701204930365.htm