Omega 3s are particularly recommended by nutritionists to prevent neurodegenerative diseases. They are also said to have a positive effect against depression. Here are the 7 foods that contain the most.
Oily fish such as salmon are rich in omega 3. They have a very high content, ie over 4000 mg per 100 gr portion. The darker the flesh, the more it is in the fish. Nutritionists recommend favoring wild rather than farmed species that may be more loaded with heavy metals.
Rapeseed oil is a source of alpha-linolenic acid (ALA), a fatty acid from the omega-3 family. It is not the one that contains the most nor the one that has the best taste, but it has the advantage of being the richest in nutrients. To enjoy it, it will be used in a vinaigrette combined with olive oil.
Outdoor chicken eggs
Eggs are also a source of omega 3, but only if they come from hens raised in the open air. Indeed, it is their diet that plays a role. If the latter are fed on flax seeds, their eggs will be particularly rich in omega 3: they are transferred directly to the egg yolk during digestion.
They are particularly fashionable. Chia seeds are a significant source of omega 3. They are also rich in minerals, such as manganese, calcium, or phosphorus. We will buy them preferably organic. In yogurt or on a salad, they go easily with everything.
It is undoubtedly the food that vegetarians prefer for its nutritional qualities. Soy is not only rich in fiber, protein but also omega 3, or 1443 mg per 100 gr. As a sprout, it can be eaten in a salad or even better, in a homemade spring roll.
© Julio César García from Pixabay
Among green vegetables, spinach is the one that contains the most omega 3, more preciselyalpha-linoleic acid. In salad or gratin, it would therefore be wrong to do without. Broccoli and lamb’s lettuce also contain it.
They are eaten from September, when they have just been picked up under a walnut tree. Fresh nuts are very rich in antioxidants and omega 3. It is also a very energetic fruit. According to nutritionists, the ideal would be to eat 25 grams each day, or the equivalent of a few nuts.