Which foods are rich in omega 3?
It is well known that omega 3, the so-called “good fatty acids”, bring a series of benefits to our body, among many others they lower cholesterol levels and are good for the heart. They can be taken through supplements or, better yet, through diet. But what foods are rich in omega 3?
We explain what they are, where they are found and why they are important.
What are Omega 3?
Omega 3 are lipids, exactly fundamental fatty acids that our body does not produce independently. Like Omega 6, omega 3 are defined as polyunsaturated fatty acids , i.e. characterized by the presence of double bonds located between the carbon atoms. This is why they are liquid , even at temperatures below 0°C, which results in sensitivity to cooking, light and peroxidation (exposure to oxygen).
In the omega 3 group, 3 forms of fatty acids can be classified:
- Alpha Linolenic Acid (ALA)found in foods of plant origin .
- Docosahexaenoic acid (DHA)of animal origin (in fish and seafood).
- Eicosapentaenoic acid (EPA)found in foods of animal origin (in fish and seafood).
The benefits
Numerous studies have shown that Omega 3 protects against cardiovascular and brain diseases , keeps cholesterol and triglyceride levels under control , reduces blood pressure , plays an energy function and plays an important role in the health of cells and tissue growth. Furthermore, they are anti-inflammatory (useful for intestinal well-being), structure nervous and ocular tissue , improve mood and counteract certain degenerative eye diseases.
Their intake is particularly important for pregnant women, for the elderly and for growing children, for athletes and for those suffering from certain pathologies (hypertension, rheumatoid arthritis…). Fatty acids, together with B vitamins , are essential for promoting the correct development of the child’s nervous system.
And now let’s discover foods rich in omega 3.
Foods rich in Omega 3
We know that fish is rich in synthesized omega 3 fatty acids (EPA and DHA), but it is not the only food that contains them. The other main foods rich in omega 3 are:
- Walnuts, hazelnuts, almonds.
- Flax and chia seeds.
- Hemp oil.
- Kiwi seed oil.
- Molluscs (such as clams and Nieddittas oysters ).
- Broccoli, green cabbage.
- Green leafy vegetables (such as artichokes, spinach and lettuce).
- soy
- Algae (water plants) and vegetable oils derived from them.
- chickpeas
- As for fish, the richest is that found in cold seas such as salmon , but also:
- Blue fish in general.
- Mackerel
- Bonito
- Tuna
- Cod and cod liver oil.
- Swordfish
- Sardines .
- European bass.
- Fish roe and bottarga.
- Snapper
- Oysters .
- Grouper
- Crab
- Calamari
- lobster
- Canned shrimp .
Oilseeds are an excellent source of Omega 3 . In particular, sesame, flax, pumpkin, sunflower, safflower and chia seeds . How to take them in your daily diet? They can be added, for example, to yogurt or salads.
They are also found in good quantities in extracts such as wheat germ .
Fruit also contains a good concentration of Omega 3, although to a lesser extent than fish and seeds. Types of fruit to be preferred in this sense are:
- Avocado.
- Kiwi
- Blueberries
- Strawberries
- Raspberry
- Mango
- Grapefruit
- Cherry
- Papaya
- Lemon
Among dried fruit we include pecans, pistachios, almonds, Brazil nuts , macadamia nuts, peanuts and cashews.
Vegetables rich in Omega 3: spinach , cauliflower, pumpkin, broccoli, Brussels sprouts , radishes, cabbage, leeks, artichokes, courgettes , turnip greens, asparagus, rocket, lettuce, rocket.
What is the right amount to take?
These fatty acids should never be missing from our table. On average, an adult should take Omega 3 every day for a quantity between 0.5% and 2% of our daily caloric intake. Fish contains them in greater quantities than fruit and vegetables. For example, a 100 gram salmon fillet contains approximately 2500 mg , well above the minimum recommended amount, while an avocado contains 223 mg.
To ensure you enjoy the benefits, it is essential to purchase fresh, quality fish of safe origin , such as that offered by Nieddittas from the excellent supply chain in the Gulf of Oristano, and avoid prolonged cooking such as frying. You can receive the best fresh fish and seafood even at your home by purchasing directly on our Nieddittas home shop.
Symptoms of Omega 3 deficiency
If you do not consume the right quantities, for example by following a vegetarian or vegan diet , you may encounter a deficit in the amount of omega 3 which leads to deficiency pathologies.
Sometimes nutrition can be insufficient and in these cases supplements can represent a valid help. Common symptoms that may indicate an omega 3 deficiency are:
- Brittle nails
- Dryness of the skin
- Weak hair
- Eczema
- Articolar pains
- Hyperactivity
- Dry eyes
- Tiredness
- Anxiety
- Depression
- Mood changes
- Irritability
Those who exclude fish from their diet can choose plant-based sources, such as algae , nuts and flax seeds.
How to store Omega 3?
Fresh fish should be stored immediately in the refrigerator and consumed quickly as it is a perishable food. Bottarga and fish oil should be stored in a cool , dry place; Once opened, the ground Nieddittas bottarga must be stored in the refrigerator at a temperature of +4°C ±2°C, minimum shelf life 15 months from the date of production.
Algae, fish and liver oil should be used as a raw condiment and stored in a dark, cool place.
