Omega 3 fatty acids are important for good health and particularly beneficial to the brain. Omega 3 also improves the mood and reduces the risk of heart disease, cancer, diabetes and depression.
Omega 3 fatty acids are also highly recommended during pregnancy.
Lack of omega-3 fatty acids may cause cognitive decline, memory loss and, ultimately, dementia.
Omega 3 rich foods to be included in daily diet:
Here is a list of omega 3 rich foods that should be included in daily diet:
Here’s a list of the top 15 omega-3 foods (percentages based on 4,000 milligrams per day of total omega-3s): (7)
- Mackerel: 6,982 milligrams in 1 cup cooked (174 precent DV)
- Salmon Fish Oil: 4,767 milligrams in 1 tablespoon (119 percent DV)
- Cod Liver Oil: 2.664 milligrams in 1 tablespoon (66 percent DV)
- Walnuts: 2,664 milligrams in 1/4 cup (66 percent DV)
- Chia Seeds: 2,457 milligrams in 1 tablespoon (61 percent DV)
- Herring: 1,885 milligrams in 3 ounces (47 percent DV)
- Salmon (wild-caught): 1,716 milligrams in 3 ounces (42 percent DV)
- Flaxseeds (ground): 1,597 milligrams in 1 tablespoon (39 percent DV)
- Tuna: 1,414 milligrams in 3 ounces (35 percent DV)
- White Fish: 1,363 milligrams in 3 ounces (34 percent DV)
- Sardines: 1,363 milligrams in 1 can/3.75 ounces (34 percent DV)
- Hemp Seeds: 1,000 milligrams in 1 tablespoon (25 percent DV)
- Anchovies: 951 milligrams in 1 can/2 ounces (23 percent DV)
- Natto: 428 milligrams in 1/4 cup (10 percent DV)
- Egg Yolks: 240 milligrams in 1/2 cup (6 percent DV)
Cold-water fish are a source of omega-3 fatty acids known as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Try to eat two to three servings of fish a week. Good choices include salmon, tuna, mackerel, halibut, sardines, anchovies, lake trout and herring.
Health experts also say it’s better to get your omega-3 fatty acids through food sources, rather than from supplements. If you are considering supplements such as fish oil, consult your doctor. Supplements can have potential side effects or interact negatively with medications.