A complete and balanced diet helps us obtain the essential nutrients and vitamins for a healthy life, such as calcium or iron. Another of the nutrients that gives us good health are fatty acids, among which Omega 3 and Omega 6 stand out.
Today we share 15 foods with Omega 3 , which in addition to helping your baby’s brain development, are also good for adults.
Omega 3: what is it and why do we need it?
Omega 3 is a type of polyunsaturated fat, which is considered an essential fatty acid since the body cannot produce them on its own. Therefore, we must resort to the consumption of certain foods to obtain it and thus benefit from its properties.
During pregnancy and lactation, it is important to make sure we consume Omega 3, as it helps the development of the baby’s brain , improves its cognitive and neurological function and helps in the development of the nervous system.
In addition to the benefits for the baby’s brain development, Omega 3 is also good for adults, since its anti-inflammatory and autoimmune effect could help reduce the risk of certain diseases that are characterized by inflammatory processes and diseases mediated by immune reactions. In addition, it helps prevent the appearance of vascular problems .
Foods with Omega 3
Salmon
Fatty or blue fish are the ones that contain the highest amount of Omega 3, and among them is salmon , which contains between 1.5 and 3 mg percent, and is also a source of vitamin D, calcium and potassium. We can enjoy it in a wide variety of recipes in the oven,
White tuna
In addition to providing us with Omega 3, albacore tuna is a good source of protein, potassium and phosphorus. During pregnancy, it is advisable to consume oily fish three times a week, but remember that it is forbidden to consume any type of raw fish or shellfish.
Sardines
Sardines are another fatty fish or oily fish rich in omega 3 and low in mercury, as well as in vitamin D, iodine, calcium and potassium. We can mainly consume them as a delicious appetizer or with pasta.
Chia seeds
Chia seeds are one of the seeds with the highest proportion of good fats, which is why they are an excellent source of plant-based omega 3. We can enjoy them in breakfasts and desserts.
Ground flaxseed
They are one of the main sources of omega 3 among plant foods, as they have alpha linolenic acid or ALA inside. For every 100 grams of flaxseeds there are about 22 grams of omega 3 and they also offer protein, fiber and vitamin E as well as calcium and potassium. These seeds can be included in recipes for breads and cookies.
Almonds
Almonds are also a source of quality fats, including monounsaturated and polyunsaturated fatty acids, including omega 3. With them we can prepare a crunchy oatmeal and almond muesli.
Walnuts
In addition to containing good quality fatty acids such as omega 3 and omega 6, walnuts contain fiber, antioxidants, plant proteins and valuable micronutrients. We can add them to breakfast or to a sauce.
Peanut butter
For every 100 grams of peanut butter , we can get 10.3 grams of Omega 3, but in addition to that, a study found that consuming peanuts while breastfeeding could help reduce the risk of future allergies in the baby. We can use peanut butter as a butter replacement for breakfast toast, or make some recipes that include it, such as in a sauce or muffins.
Extra virgin olive oil
It is one of the healthiest vegetable oils that contains monounsaturated fatty acids. We can use extra virgin olive oil to make cookies, cakes and to dress salads.
Walnut oil
For every 100 grams of walnut oil , we obtain 10.4 grams of omega 3. We can use it to make cookies, breads and cakes.
Canola oil
Canola oil has about 9 grams of omega 3 per 100 grams and we can use it as a replacement for other oils for seasoning or sautéing.
Avocado
In addition to being rich in omega 3, avocado contains vitamins A, C, D, EK, and B complex vitamins such as thiamine, biotin, vitamin B 12 and folic acid. We can use it as a complement to salads or on toasts and sandwiches.
Olives
Like avocado, olives are rich in monounsaturated fats and they include other nutrients such as potassium, magnesium and calcium. The simplest way we have to consume them is as an aperitif, but we can also include them in some recipes, such as in a quiche or some cookies.
Soy
The only legume that offers fat, and in soybeans we can find 11 grams of Omega 3 per 100 grams. We can include it in our diet in salads, hamburgers or stews.
Oatmeal
In addition to providing nutrients such as calcium, potassium and antioxidants, oats are a source of good fats for the body, including Omega 3. This cereal can not only be enjoyed at breakfast, but also in cookies, breads and hamburgers.
In addition to these foods that provide us with Omega 3 naturally, we can find other products on the market that have been enriched with Omega 3, such as dairy preparations, cookies, cereals, yogurt and eggs.
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