Omega-3 fatty acids are what your body needs to maintain the shape of your organs. It’s essential for your heart, to keep your brain alert, and to help you feel more emotionally balanced! However, it is not produced by the human body, so it must be consumed through food. What foods are sources of omega-3? According to the American Heart Association, oily fish! And apparently, eating this type of fish twice a week can help reduce heart disease and improve memory and concentration. It’s almost like being reborn!
Here are seven Omega-3 champions of the ocean. Your heart will thank you later!
Omega-3
You’re probably wondering what omega-3 means. This is a type of protein found primarily in fish, especially the EPA and DHA proteins.
These acids help lower triglycerides, reduce inflammation, and protect the nervous system. Additionally, several recent studies have shown that it may improve memory and reduce the risk of Alzheimer’s disease.
Salmon, the undisputed king
When it comes to omega-3s, salmon ranks first. All forms provide 1 to 3 grams of EPA and DHA per 100 grams, along with vitamin D and a variety of other high-quality proteins.
Note: Farmed salmon must be wild-caught as it contains more fat and higher omega-6s. So if you have the chance to buy wild salmon, definitely do it. And if you’re feeling adventurous, salmon roe contains 3g of omega-3 per 100g – a real protein bomb!
halibut
Halibut, also known as Atlantic or Pacific halibut, contains about 2.2 grams of omega-3s per serving, as well as potassium, selenium and lean protein. It helps regulate blood pressure and improve good cholesterol (HDL). It also contains vitamin B12 and natural antioxidants that help keep your brain in shape.
And if that’s not enough, vitamin B12 and antioxidants keep your brain sharp. Experts even say that halibut may reduce the risk of neurodegenerative diseases such as Alzheimer’s disease. Time to eat more flounder!
Herring, small but mighty
Herring makes the list because it contains 1.8 grams of omega-3 per serving and is rich in vitamin E, potassium and selenium. It helps regulate blood pressure, strengthens the immune system and reduces the risk of neurological diseases.
And when eaten in the winter, their high vitamin D content helps maintain energy and mood even on dark days.
sardine
It’s small, delicious, very affordable, and there’s no excuse. Sardines are a true gift from the sea, containing 1.7g of omega-3 per 100g, as well as calcium, magnesium and iron. So much better than fish oil supplements!
trout!
delicious! Both rainbow and brown trout are low in mercury and contain about 1 gram of omega-3 per serving.
It helps improve cerebral circulation and regulate blood pressure. It tastes fantastic grilled or grilled with a few slices of lemon.
mackerel
Mackerel from tropical waters contains 0.8 to 1.8 g of omega-3 per 100 g and also provides minerals such as vitamin D, B12, copper and selenium.
Helps lower bad cholesterol (LDL) and strengthen bones. And if you’re worried about mercury, avoid king mackerel, which has the highest mercury content. Otherwise, just serve it with bread, tomatoes, mackerel and mayonnaise and let me know what happens!
fresh tuna
Fresh tuna is another classic and honestly one of our favorites. Rich in lean protein, providing 0.25 to 1.3 grams of omega-3 per serving.
It supports cardiovascular and brain health thanks to DHA and B vitamins, but it’s important to consume it in moderation (because it accumulates a lot of mercury!).
How to Include More Omega-3s in Your Diet
Ideally, you should consume oily fish twice a week. Grilled, grilled, steamed, poke, sushi, canned, and more, there are thousands of options. And the best part is, of course, choose small, seasonal fish!
With stress and ultra-processed foods dominating our diets, we need to start eating from the sea again. Plus, who doesn’t love one of these fish?!
