How to Get Omega 3 Fat from Food?

Omega-3 fats play important roles in the body, essential for healthy brain, cardiovascular and immune systems. Medical recommendations estimate the human need of these fats, known as “fish oil” about 250 to 500 mg per day, and is usually recommended to eat these nutrients through food and not supplements. The most important sources of omega-3 fatty acids are: • Macarill is one of the richest foods in omega-3. Each 100g contains 4 times the recommended daily amount of fat. Each mackerel contains 4107 mg of fat.

* Each 100 grams of salmon contains 2260 mg of omega-3 fats.

* Each tablespoon of cod liver oil provides 2664 mg of omega-3 fats.

* Each 100 grams of herring contains 1729 mg of omega-3 fats.

* All 6 oyster shells provide 672 mg of omega-3 fats.

* Each 100 grams of sardine contains 1480 mg of omega-3 fats.

* Each 45 grams of anchovy fish provides 951 mg of omega-3 fats.

* The caviar (about 14 grams) contains 1086 mg of omega-3 fats.

* Each tablespoon of flax seed (about 14 grams) contains 7156 mg of omega-3 fats.

* The share of Shea seeds (about 28 grams) provides 4915 mg of omega-3 fats.

* Each 28 grams (about 7 grains) of walnuts contains 2542 mg of omega-3 fats.

* Half a cup (86 grams) of soybeans provides 1241 mg of omega-3 fats.

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