I have talked repeatedly through this channel about the importance of omega-3s for our health, and today I would like to present the foods that are high in omega-3s and you should make sure you have them in your diet often. Fortunately ω3 is stored in our body, so there is no need to eat ω3 every day. If you consume foods rich in ω3 two to four times a week, it is very likely that you have met your daily needs. If you are wondering how you can find her ideal amount of ω3 to consume per week, then there is a blood test you can do, but it's rarely worth the cost. Last time I looked, the cost was around 80 euros.
Today I would like to introduce the foods that are rich in omega-3, but I will divide them into two groups: the foods that contain ω3 that are long chains, namely EPA and DHA, and the ω3s that are short chain, that is ALA. The reason I choose to separate them is because studies have repeatedly shown that long-chain omega-3s are much more important for health. In our body we have the ability to convert short-chain ω3 into long-chain, but the process is not efficient and therefore we cannot rely exclusively on this form of ω3. We must systematically consume foods that are rich in EPA and DHA.
I will start with the foods that are rich in EPA and DHA and you should make sure to have at least two to four times a week in your diet.
•Mackerel. The king of ω3 is mackerel. 100 grams of mackerel provide 4.58 grams of ω3, which as you will see along the way is an impressively large amount. As an initial comparison, suffice it to say that most ω3 nutritional supplements on the market contain just 0.3 grams per capsule. Obviously, some contain more, but even the ones that contain a lot don't exceed 0.8 grams per capsule. So just 100 grams of mackerel contains an amount that you will find in many capsules. Luckily for us, mackerel is also extremely tasty and very affordable.
•Cod. Cod contains 2.44 grams of ω3 per 100 grams. The quantity is quite remarkable and significant and the good thing is that it is a fish that is caught in the sea and usually frozen immediately. So it might be an economical option, easy to maintain and quite tasty if properly prepared. Cod is a fish that is high on the food chain, which means that it eats fish and lives for many years, as a result of which it tends to accumulate toxins in its body. Nevertheless, it remains a good choice for fish.
•Salmon. Salmon is also a fish that has a high content of ω3 fatty acids, as 100 grams of salmon contain 2.15 grams. Salmon is very tasty and because it is a farmed fish it is easy to find at a good price all year round. Unfortunately for salmon there are some concerns about residual toxins in its meat, so it is best not to consume it often. It is good that salmon is not the only fish you eat, nor the fish you eat most often.
• Herrings. Herrings are fish quite rich in ω3, as they contain 2.15 grams of ω3 per 100 grams, but they should be completely absent from your diet. Most herring are caught on the shores of the North Sea, at the same point where the rivers of Northern Europe flow and carry waste water from the factories in the areas north of the Alps. The result is that the herring is very rich in toxins. Just don't ever eat herring.
•Anchovy. Anchovy is another economical fish that is very rich in ω3, and the good thing is that you can find it canned at very low prices. 100 grams of anchovies contain 2.1 grams of ω3, an amount that is considered extremely high, considering their convenience, availability and low cost. Anchovies should be one of our most frequent choices to ensure ω3 sufficiency in our body.
• Sardines. Sardines are my favorite fish because they contain a lot of ω3, they can be cooked in many ways, many of which are quick and easy, they are very economical and we almost never find toxins in their meat and fat. 100 grams of sardines contain 1.46 grams of ω3, a pretty decent amount when you consider that a restaurant portion typically contains 300 grams. Also, sardines are generally easier to find than mackerel, so sardines should be the number one fish you go after when you go to the fish market for all the reasons I told you earlier. I remember that the canned sardines preserve omega 3 and so can also be a good way to get enough omega 3. For those concerned about preservatives in cans, I want to point out that cans were invented long before modern preservatives. Canning is a preservation process that has been practiced for over 300 years, while modern preservatives only date back a few decades. So, cans do not contain modern preservatives because it is not necessary to contain them. They can sometimes contain quite a bit of salt and this should be kept in mind by those trying to reduce their salt intake.• Mussels. Another food that is rich in ω3 and comes from the sea is mussels. It has been estimated that mussels contain 0.39 grams of ω3 per 100 grams, an amount that is considered decent.