Foods rich in omega 3 are excellent for the proper functioning of the brain and therefore can be used to improve memory, being favorable to studies and work. However, these foods can also be used as a therapeutic complement to depression and even in the treatment of chronic inflammation, such as tendonitis. See more at Omega 3 in the treatment of depression .
Omega 3 is easily found in fish, but its greatest concentration is in the skin of the fish and, therefore, it should not be removed. To ensure the presence of omega 3 it is important that the food is not cooked at high temperatures, nor is it fried.
Table of foods rich in omega 3
The following table contains some examples of foods rich in omega 3 with the respective amount.
|Food||Portion||Quantity in omega 3||Energy|
|Sardine||100 g||3,3 g||124 calories|
|Herring||100 g||1,6 g||230 calories|
|Salmon||100 g||1,4 g||211 calories|
|Tuna fish||100 g||0,5 g||146 calories|
|Chia seeds||28 g||5,06 g||127 calories|
|Flax seeds||20 g||1,6 g||103 calories|
|Nuts||28 g||2,6 g||198 calories|
Benefits of Omega 3
Among the benefits of omega 3 we can mention:
- Decrease PMS discomfort;
- Favor memory;
- Strengthen the brain. See: Omega 3 improves learning .
- Fight depression;
- Fight inflammatory diseases;
- Decrease the risk of cardiovascular disease;
- Lower cholesterol;
- Improve children’s learning ability;
- Improve the performance of high competition athletes;
- Assist in fighting osteoporosis, by increasing calcium absorption;
- Decrease the severity of asthma attacks;
- Helping to fight diabetes.
Omega 3 is subdivided into two parts, one long chain and one short chain, the most desired for human consumption, due to its potential in the body, is the long chain omega 3 and this is only found in fish of deep waters, as mentioned above.
Recommended daily dose of omega 3
The recommended daily dose of omega 3 varies according to age, as shown in the following table:
|Age range||Required amount of omega 3|
|Baby up to 1 year||0.5 g per day|
|Between 1 and 3 years||40 mg daily|
|Between 4 and 8 years||55 mg daily|
|Between 9 and 13 years||70 mg daily|
|Between 14 and 18 years||125 mg per day|
|Adult Men||160 mg per day|
|Adult women||90 mg daily|
|Women in pregnancy||115 mg per day|
See an example of a 3-day menu with foods rich in this nutrient.
Foods enriched with omega 3
Foods such as butter, milk, eggs and bread can be found in the version enriched with omega 3, and are a good way to increase the consumption of this anti-inflammatory nutrient.
However, the quality and quantity of omega 3 in these foods is still small, and it is important to maintain the consumption of foods naturally rich in this nutrient, such as salmon, sardines, tuna, flaxseed and chia, which should be consumed at least twice a week.
In addition, it is also possible to use omega 3 supplements in capsules, which should be taken preferably according to the guidance of the nutritionist or doctor.
In addition to consuming omega 3, see also 4 tips to increase good cholesterol .