Omega-3 fatty acids play an important role in many vital processes in the body. The most effective omega 3 fatty acids are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) – found in animal sources, mostly in the fat of fish living in cold water (salmon, mackerel, trout, tuna). These acids are among the most abundant in our diet and supplementary nutrition.
salmon source: https://www.flickr.com/photos/kozumel/6977573123/sizes/z/
Plant foods are also a significant source of omega-3 acids – ALA (alfa-linolenic acid). We can find most of it in flax seeds (and flax seed oils), various nuts, pumpkin seeds, rapeseed and leafy vegetables. Interestingly, the olive oil, one of the most favored rational foods of rational eating high in unsaturated fats contains a minimum of omega-3 fatty acids.
Some sources of omega-3 acids (amount of omega-3 acids per 100g):
- flax (20g)
- salmon (3g)
- walnuts (3g)
- pumpkin seeds (3g)
- herring (2g)
- butter (1g)
- wheat germ (0,5g)
- olive oil (0,5g)
