10 Foods That Are Very High in Omega-3 Fatty Acids | खाद्य पदार्थ जिन में ओमेगा -3 की उच्च मात्रा है

Omega-3s are a specific type of polyunsaturated fatty acids.Omega 3s are called essential fatty acids as human bodies are not capable of producing them.
We get Omega-3s from various plants and animal source.
These fatty acids are not produced by the body so we get them from Foods or Supplements.
There are three major types of omega-3s namely –  Alpha-linolenic acid (ALA) (Plant source) Found in Walnuts, vegetable oils like flaxseed and olive, Eicosapentaenoic acid (EPA)(Marine sources) found in fish oils, Docosahexaenoic acid (DHA) (Marine sources) found in fish oils.
Seafood are the largest source of omega-3 fatty acids which includes fishes such as tuna, salmon and other seafood.
Omega-3 plays an important role in the functioning of the brain, reduces the risk of heart diseases, helps in Acne and Improves sleep.Omega-3 is found in English walnuts and vegetable oils like flaxseed, soybean and olive

There are a number of foods that are rich in Omega 3 fats and they are as follows:   

 
1. Walnuts
Walnuts

 

Walnuts have a brain-like shape
A serving of walnuts (30 gm) contains about 185 calories, 4 grams of protein and 18 grams of fat.
30 gm of Walnuts have 2,600 mg of Omega-3s

 

2. Flaxseeds
Flaxseeds
 
Flax, also known as common flax or linseed
A serving of Flaxseeds (10 gm) contains about 55 calories, 2 grams of protein and 5 grams of fat.
30 gm of Flaxseeds have 1596 mg of Omega-3s

3. Soybeans

Soybeans

 

1 cup of Soybeans (200 gm) contains about 830 calories, 68 grams of protein and 37 grams of fat.
200 gm of Soybeans have 2965 mg of Omega-3s

4. Chia Seeds

Chia Seeds

 

Chia seeds are a good source of fiber, protein, and other nutrients.
A serving of Chia seeds (30 gm) contains about 138 calories, 4 grams of protein and 9 grams of fat.
30 gm of Chia seeds have 2565 mg of Omega-3s

5. Eggs
Eggs


Eggs are Rich in protein, vitamins, omega 3 fatty acids, you should eat eggs daily.
1 whole egg contains about 78 calories, 6 grams of protein and 5 grams of fat.
1 whole egg contains 225 mg of Omega-3s


6. Cod Liver Oil

Cod Liver Oil

 

Cod liver oil is a Supplement made from liver of cod fish. It contains omega-3 fatty acids.
1 table spoon of Cod Liver Oil contains about 123 calories, 0 grams of protein and 14 grams of fat.
1 table spoon of Cod Liver Oil contains 2665 mg of Omega-3s

7. Salmon

Salmon

A serving of Salmon (100 gm) contains about 208 calories, 20 grams of protein and 13 grams of fat.
100 gm of Salmon have 2261 mg of Omega-3s


8. Canola Oil

Canola Oil

 

1 table spoon of Canola Oil contains about 123 calories, 0 grams of protein and 14 grams of fat.
1 table spoon of Canola Oil contains 1276 mg of Omega-3s

9. Tuna 
Tuna
 

A serving of Tuna (100 gm) contains about 184 calories, 30 grams of protein and 6 grams of fat.
100 gm of Tuna contains 3320 mg of Omega-3s


10. Hemp Seeds

Hemp Seeds

 

A serving of Hemp Seeds (10 gm) contains about 58 calories, 3 grams of protein.
10 gm of Hemp Seeds contains 1000 mg of Omega-3s

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