An Omega 3 foods list provides a ready reference for people who wish to incorporate omega 3 fatty acids in their diet. Omega 3 fatty acids are essential fatty acids; they are the “good fats” the different organs of the body need in order to maintain good health.
The brain, being made up mostly of fats, require these essential fatty acids for its development and for it to perform its normal activities. Specifically, these fatty acids are believed to improve concentration and focus and delay memory loss. According to studies, school-aged children who take sufficient amounts of Omega 3 in whatever form tend to be smarter and more alert, and they are not hyperactive nor have a short attention span. These fatty acids can also prevent Alzheimer’s Disease so they benefit the aging population as well.
The heart is another organ which these Omega 3 fatty acids can be of great help. Studies have also shown that consumption of Omega 3 can reduce cholesterol levels, to much of which can log the arteries, depleting oxygen supply to the different cells of the body. Not only that, these fatty acids can also reduce blood pressure levels.
But Omega 3 fatty acids are not produced by the body or are not efficiently converted to their beneficial form. Hence, to experience these supposed “wonders for the health”, one needs to either consume foods that contain these ftty acids or take Omega 3 supplements.
For easy reference, here is an Omega 3 Foods List and how much Omega 3 is found in each 200-calorie serving:
- Flaxseed Oil – 12059 mg
- Flaxseed Seed – 8543 mg
- Salmon Fish Oil – 7828 mg
- Dried Chia Seeds – 7164 mg
- Sardine Fish Oil – 5341 mg
- Cod Liver Fish Oil – 4375 mg
- Salted Mackerel Fish – 3367 mg
- Raw Radish Sprout – 3358 mg
- Dried Butternuts – 2850 mg
- Walnuts – 2776 mg
- Fish Broth – 2750 mg
- Fresh Basil – 2747 mg
- Dried Oregano – 2732 mg
- Ground cloves – 2649 mg
- Herring Fish Oil – 2630 mg
- Raw Salmon Fish – 2617 mg
- Raw Mackerel Fish – 2605 mg
- Pink Salmon – 2528 mg
- Cooked Chinese Broccoli – 2346 mg
- Frozen Spinach – 2183 mg
Keep in mind, however, that some of these food items are not recommended for consumption on a daily basis. Fish, for instance, are, presumed to be contaminated with mercury, lead, or other hard metals that are toxic to the body, and so eating fish daily may present a worse problem – hard metal poisoning. If you are to eat fish, do it only 2 or 3 times a week, no more.
Another thing to bear in mind is that cooking will reduce the amounts of Omega 3 fatty acids in these foods, so if you want to maximize the effects of Omega 3 you must eat these (except the fish which you may steam or broil, but not deep fry) raw.
That said, while still maintaining an Omega 3 Foods List at home, it may be wise to invest on high quality Omega 3 supplements at the same time.