Omega-3 fatty acids are essential for the human organism. Which omega-3 foods should we eat most often? The omega-3 food list reveals it.
Omega-3 foods should be on the menu frequently because they contain important fatty acids. These are vital for the body: Omega-3 fatty acids play an important role in inflammatory processes in the body, can lower the cholesterol and LDL levels in the blood, prevent or reduce lipid metabolism disorders and also reduce the risk of cardiovascular disease, heart attack, or stroke. However, the body cannot produce omega-3 fatty acids itself – so we have to get these fatty acids from food. But which foods contain omega-3?
7 foods with a particularly large amount of omega-3 fatty acids (each per 100 grams):
1. Herring – the fish with a lot of omega-3
With just under two grams, the herring provides a lot of valuable omega-3, even frozen or canned – this does not affect the absorption of fatty acids.
2. Salmon, a recommended omega-3 food
Salmon also contains a lot of omega-3 fatty acids: around 1.8 grams. Whether fried, smoked, or raw: the fish should be served regularly.
3. Mackerel is also full of nutrients
In addition to 1.3 grams of omega-3 fatty acids, mackerel also contains high-quality protein and is a good source of protein.
4. Tuna is also a good source of omega-3
Fried, raw as sashimi, or in a salad: tuna can be prepared in many different ways. But although it contains a good 0.8 grams of omega-3, the overfished variety should not be eaten too often.
5. Flaxseed Oil and Flaxseed – Two vegan omega-3 foods
If you don’t eat fish but are looking for omega-3 foods in vegan versions, you can rely on vegetable oils: they contain a lot of omega-3. However, the body first has to convert the fatty acids it contains, which only happens to a very small extent – which is why the oils ultimately provide less omega-3 than fish but are still a good source. Linseed oil, for example, is a real omega-3 bomb with 52.8 grams! Flaxseeds also contain 16.7 omega-3 and promote digestion, you can eat them in muesli, for example.
6. Walnut oil and walnuts provide plant-based omega-3
Both walnut oil – for example as a salad dressing – and walnuts are good omega-3 suppliers with 12.2 and 10.1 grams respectively. The nuts also contain potassium, zinc, and B vitamins, among other things. However, as described above, the body can only process a small proportion of omega-3 fatty acids.
7. Canola oil as an omega-3-rich food
Rapeseed oil also provides 8.6 grams of omega-3 polyunsaturated fatty acids, which after conversion can contribute to the body’s needs in small amounts. It also contains a lot of vitamin E and carotenoids.
The daily intake of omega-3 fatty acids can be achieved, for example, with 150 to 200 grams of fatty sea fish, 30 grams of walnuts, or 1 to 2 tablespoons of linseed oil. By the way, there are also omega-3 eggs: when chickens are fed flaxseed or algae, their eggs contain five times more omega-3 than eggs from conventional chickens. However, they do not contain less cholesterol and should therefore not be on the menu too often. And what about dietary supplements that provide the body with omega-3 fatty acids? They aren’t even necessary if you regularly put omega-3 foods on the table.
Sources: Dietary supplements with omega-3 fatty acids in Lebensmittelverband.deFood – omega-3 fatty acids in vital stuff-Lexikon. deOmega-3 fatty acids (EPA, DHA) in: Deutsche Apotheker ZeitungFett. Guide values for intake in German Society for Nutrition (DGE) e.V. Where are omega-3 fatty acids contained? in: Arbeitskreis Omega-3 e.V. Lookup table tool fats, fatty acids and indices in food in Society for Nutritional Therapy and Prevention (FETeV)