If you’ve not been eating enough omega-3s, now is the time to start. Omega-3 fatty acids have a whole lot of benefits for your body and brain. In fact, most experts advise that we have a minimum of 250-500 mg of omega-3, every day, to maintain a healthy body. Here are 5 foods that are very high in omega-3:
1. Salmon
This delicious fatty fish is packed full with about 4,023 mg of omega-3 per serving. This fish is also very high in other nutrients like magnesium, potassium, selenium and B-vitamins. Studies have shown that people who regularly eat this fish or any other fatty fish, have a lower risk of illnesses like depression, heart disease, dementia, just to mention a few.
So if you were looking for one more reason why you need to indulge more in these protein foods, there you go.
2. Oysters
This shellfish contains about 565 mg of omega-3 per serving. Not just that, research has also shown that oysters contain more zinc than any other food known to man. So instead of eating junk foods as appetizers, replace them with oysters instead.
3. Sardines
Sardines are usually eaten as snacks or sometimes used to prepare a sandwich. But did you also know that this small oily fish contains 2, 205 mg of omega-3 per serving? Well, now you know.
Sardines are one of the most nutritious fishes, containing a whopping amount of vitamin B12, Vitamin D, and selenium.
4. Chia seeds
Chances are that you’ve heard about chia seeds and how they’re so nutritious. Well let me reassure you, you heard right. Chia seeds contain about 28 grams of omega-3 per serving, and they’re also very rich in manganese, calcium, phosphorus and various other nutrients.
The beauty of these seeds is that they can be used in so many different recipes.
5. Walnuts
Walnuts are not only high in protein and fiber but are also high in omega-3. They also contain high amounts of copper, manganese, vitamin E and several other nutrients.
Most people make the mistake of removing the skin before they eat walnuts but its skin contains most of its antioxidants.
Walnuts contain about 2542 mg of omega-3’s per ounce.
Conclusion
Omega-3 is a very essential nutrient for your body and brain, and all you have to do to make sure your body gets enough of it is simply, eat more of these nutritious foods mentioned above.
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