dinsdag 30 december 2014

Top Omega 3 Fat Food Sources

Omega 3 fats are important for your health but they cannot be produced by your body.  So, you need to get these healthy fats from food or supplements like krill oil.  Listed below are foods high in Omega 3 fats.

Research proves that omega 3 fatty acids reduce inflammation and help prevent risk factors associated with chronic diseases such as heart disease, cancer, and arthritis. 

Sources of Omega 3 Fatty Acids:

  • Seafood is the largest source of omega 3 fatty acids which includes fish such as tuna, salmon and halibut, and other sea foods including algae and krill.
  • Walnuts, soy foods, pumpkin seeds and canola (rapeseed) oil are other sources of omega-3 fats.
  • Dark-green, leafy vegetables like spinach and romaine lettuce are high in omega-3s too.
  • Apart from these, fruits such as melons, black berries and pomegranates contain omega 3s in high concentrations.
World’s Healthiest Foods ranked as quality sources of omega-3 fats
Food
Serving
Size
Cals
Amount
(g)
DV
(%)
Nutrient
Density
World’s
Healthiest
Foods Rating
Flax Seeds, ground
2 tbs
74.8
3.19
132.9
32.0
excellent
Walnuts
0.25 cup
163.5
2.27
94.6
10.4
excellent
Salmon
4 oz-wt
244.9
1.47
61.2
4.5
very good
Sardines
3.20 oz-wt
188.7
1.34
55.8
5.3
very good
Beef, grass-fed
4 oz
175.0
1.10
45.8
4.7
very good
Cloves
2 tsp
13.6
0.18
7.5
9.9
very good
Soybeans
1 cup cooked
297.6
1.03
42.9
2.6
good
Halibut
4 oz-wt
158.8
0.62
25.8
2.9
good
Scallops
4 oz-wt
127.0
0.41
17.1
2.4
good
Shrimp
4 oz-wt
112.3
0.37
15.4
2.5
good
Tofu
4 oz-wt
86.2
0.36
15.0
3.1
good
Tuna
4 oz-wt
157.6
0.33
13.8
1.6
good
Cod
4 oz-wt
119.1
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