Foods rich in omega 3

Omega-3 fatty acids have many health benefits, but you have to eat certain foods to get them. In particular, flax seeds, chia seeds, and soybeans are sources of omega-3.

You are probably already familiar with the health benefits of foods containing omega-3. These fatty acids are very special. However, the body cannot make this on its own, and we must consume omega-3 through food.

The best-known omega-3 foods are oily fish, including salmon, sardines and tuna. However, these aren’t the only sources of omega-3s. There are a variety of foods that can give you the required amount of this fatty acid.

Various functions of omega 3

  • Omega 3 fatty acids play an important role in brain development and function. Because of this, it is speculated that it is related to the learning process and plays an important role in it. This has been confirmed in studies of children who were deficient in omega-3 during pregnancy. These children were prone to vision problems and neurological complications.
  • These nutrients work to lower the risk of developing heart disease.
  • Omega 3 fatty acids are ideal for reducing inflammation.
  • It is also effective in reducing the possibility of developing chronic diseases.

Benefits of Omega 3

cholesterol control

cholesterol control

First off, there’s cholesterol, which isn’t bad, which is good for the heart. For example, Eskimos who eat a lot of fish tend to have lower triglycerides (fats) in their blood.

blood pressure control

Many clinical studies show a relationship between omega-3 intake and blood pressure reduction. In any case, it is important to remember that only a doctor can prescribe treatment. A well-planned diet can be complementary to helping heal any ailment.

Foods containing omega 3


Flax seeds contain large amounts of omega 3. It is estimated that 100 g of flaxseed contains 20 g of omega-3. This surprising amount of fatty acids is above and beyond the minimum requirement.

chia seeds

chia seeds

Chia seeds contain a huge amount of omega-3s, similar to flax seeds (20%). You can use chia seeds to make delicious desserts.

Big head

Soybeans are a very special legume that provides healthy fats. Soybeans contain about 11g of omega-3 per 100g. There are so many different dishes you can make with these beans.

walnut oil

Walnut oil is a great ingredient to use as a salad dressing or to make desserts. The amount of omega 3 in it is very high, close to 10g per 100g of oil. Walnut oil is a very good anti-inflammatory.

peanut butter

peanut butter

Peanut butter is a healthier alternative to butter made from cow’s milk. Peanut butter can be used in a variety of ways. You can eat it as it is or in various combinations. 100 grams of peanut butter contains 10 grams of omega-3. 

canola oil

This is a very versatile oil in the kitchen. This is great for quick stir-frying or baking. There are 9 grams of omega 3 per 100 grams of canola oil.

olive oil

Olive oil goes well with all foods. Not recommended for frying, but good for all other uses. When used properly, you can get the recommended daily amount your body needs.



Although this is not a commonly consumed food, it is worth mentioning as a very good omega-3 food.  Besides, caviar also contains other elements such as phosphorus and sodium.


Cabbage is great for making salads. In addition to vitamins and minerals, it also contains large amounts of omega-3.

Karite Butter

It is an ingredient that comes from the fruit of an African tree. It contains a huge amount of fatty acids that are very beneficial to the body, including omega-3.

Seeking expert advice will help you get more detailed and personalized information. The most important thing is to break your dependence on certain foods by eating a variety of nutritious foods.

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