How Can I Get More Omega-3 Fatty Acids In My Daily Meals?
Omega 3 are essential for your overall health, and they may come from both animal and plant sources. Recommend minimum per day for healthy adults is 250-500 mg of omega-3, according to many mainstream health organizations. Here is a short list of foods, in order to get more Omega 3 fatty acids in your daily meals.
Chia Seeds. They are incredibly nutritious, Chia Seeds contain various nutrients like manganese, calcium, phosphorus and many others. Despite this nutrients, Chia Seeds contain a very high source of Omega-3 fatty acids. 28 grams Chia Seeds contain 4915 mg Omega-3. Gram for gram, chia seeds contain more Omega-3s than salmon, that’s the fact.
Walnuts. Walnuts can easily be added to your healthy diet, they can be sprinkled on salads, cereal, oatmeal also can be added to your favorite baked goods. Walnuts are with great taste, but not just that, they are very nutritious too. 28g Walnuts contain 2,600 mg Omega-3 fatty acids, they are also a high source of copper, manganese, vitamin E and also contain important plant compounds.
Spinach. In the world, there are plant sources of Omega 3, and guess what.. Spinach is one of the plant sources of Omega 3. 100g Spinach (Cooked, Boiled) contain 371mg Omega 3. Spinach is also a good source of important minerals like iron, potassium, and others, and also contain protein and fiber for overall health.
Flax Seeds. These seeds have been consumed as food for a long time, about 6,000 years and they are one of the first cultivated super-food. Keep Flax Seeds in your kitchen, they are full of many vitamins and minerals. Also, these tiny seeds are a great source of omega-3, 28g Flax Seeds contain 6388mg Omega 3 and 150 calories.
Kale. This green vegetable is getting more and more popular, because of his nutritional benefits, and is very versatile food. It even provides Omega 3s, 100g Kale, raw contain 180mg Omega 3 and 50 calories. Fiber, Protein, Vitamin A and Vitamin C are not the exception in Kale.
Grape Leaves. This vegetable might not be a part of your regular diet, but if you’re looking food that can increase your omega-3 intake, you may want to start having Grape Leaves on a more regular basis. 100g Grape Leaves, raw contain 856mg Omega 3 and 93 calories. There are plenty of recipes ideas with them how to cook them.