Salmon
Salmon is one of the popular sources of omega 3, especially rich in EPA and DHA - 2 types of fatty acids that are beneficial for cardiovascular health and brain function. This type of fish can be processed in many ways such as grilling, pan-frying, eating with vegetables or in salads.
Mackerel
Cod contains high levels of omega 3, and is also a rich source of vitamin D. One serving of cod can provide nearly half of the daily vitamin D needs. Vitamin D is a fat-soluble nutrient, which plays a role in supporting anti-inflammatory and strengthening bone health.
Sardines
Sardines are small fish but contain a lot of EPA and DHA. In addition to omega 3, sardines also provide vitamin D, calcium and B vitamins. This is also a food that contains a significant amount of iron, contributing to supporting blood production and maintaining energy for the body.
Chia seeds
Chia seeds are a popular source of plant omega 3, which can be easily added to many daily dishes. This type of seed is often used in smoothies, overnight oats, pudding, or other healthy dishes.
Walnuts
Walnuts are rich in ALA - a plant-based omega 3 form. This nut also provides fiber, polyphenols and antioxidants.
A diet rich in walnuts can contribute to reducing the risk of cardiovascular disease, supporting brain health and limiting oxidative stress. Walnuts can be used directly or combined in salads, oats or vegetarian dishes.
