When mentioning omega 3, many people often think of salmon, mackerel or sardines. However, international nutritionists say that there are many plant foods that contain abundant omega 3, even surpassing some types of fish if they know how to supplement properly.
According to Health Line, a study from the Harvard Clinical Nutrition Institute (USA) shows that flaxseed is one of the foods rich in plant-based ALA3 form of omega-3 with a content of up to 7,200 mg ALA/28g of seeds. While 100g of salmon provides about 2,000-4,000 mg EPA+DHA. Although ALA needs to be converted into EPA and DHA in the body, supplementing flaxseeds every day still brings significant anti-inflammatory effects, supporting the heart and brain.
In addition to flaxseeds, other plant foods rich in omega 3 include:
Chia seeds contain about 5,000 mg ALA/28g, and provide fiber and vegetable protein.
Walnuts are rich in monounsaturated fats, providing about 2,500 mg ALA/28g.
Perilla oil is popular in Asia, containing omega 3 higher than canola oil and soybean oil.
Algae oil is a pure source of omega 3 EPA and DHA, especially suitable for vegetarians.
According to nutritionist Lisa Moskovitz, CEO of NY Nutrition Center (USA), combining omega 3 sources from fish and plants will optimize cardiovascular benefits, fight inflammation, reduce cholesterol and support memory, especially for the elderly.
You dont need to eat fish every day to get enough omega 3. Flaxseeds, chia seeds, walnuts or perilla oil are great choices that many people have not taken full advantage of, Ms. Moskovitz emphasized.
