Looking for the best sources of omega-3 fatty acids? To reap all the benefits of eating omega-3-rich foods, you need to make sure you’re eating enough fish! It may seem like a challenge, but there are plenty of options. In this article, we’ll review six natural sources that are particularly rich in omega-3s and can help you maintain your overall health at peak levels.
Omega-3 superpowers by age group.
Omega-3 fatty acids are essential for maintaining general health at any age, but the impact of these beneficial nutrients can be especially significant in certain age groups.
Infants and young children:
Omega-3 fatty acids are important for the proper development of the brain and nervous system, which is especially crucial for children. During the first years of life, omega-3s play a vital role in forming healthy neural pathways and optimizing learning abilities. Studies have shown that higher levels of omega-3s in a child’s diet can lead to improved cognitive performance and better behavioral regulation.
Adolescents :
As teens enter their formative years, omega-3s can help them stay focused and boost their cognitive performance so they can perform at their best in school. Research has shown that teens who consume a lot of fish oil find it easier to focus on tasks than those who don’t take omega-3s. In addition, these same teenagers are generally less restless and less distracted during learning.
Adults:
For adults, omega-3 fatty acids are integral to maintaining heart health, fighting inflammation, lowering cholesterol levels and increasing energy levels throughout life. daytime. In addition to supporting physical well-being, research suggests that omega-3s may also help reduce symptoms of depression, as they help keep neurotransmitters functioning optimally. Therefore, studies indicate that people who take a fish oil supplement may experience improved mental performance as well as better memory ability.
Old people :
For older adults, regular consumption of omega-3 fatty acids has been linked to a range of key benefits, including a reduced risk of stroke or heart attack, less joint pain caused by inflammation, as well as a reduced risk of developing age-related diseases, such as Alzheimer’s disease or dementia. Taking an omega-3 supplement may also help seniors preserve cognitive function by improving communication between neurons and aiding memory recall.
Is it possible that we have an omega-3 deficiency?
Of course ! Unfortunately, many of the foods we eat today contain very little omega-3 compared to what our ancestors once ate. This means that even if we have a balanced diet, it is likely that our omega-3 intake is too low to meet our body’s needs. Also, since the majority of the population is estimated to consume less than the recommended daily allowance of omega-3 fatty acids, it makes sense that many suffer from an omega-3 deficiency. To ensure adequate omega-3 intake, it is important to eat a variety of foods rich in this nutrient. For vegetable sources, we cite flax or chia seeds, soybeans and walnuts. Some legumes and green leafy vegetables contain omega-3 fatty acids but in low amounts. For animal sources, fish are a reservoir of omega-3 fatty acids.
Top 6 fish rich in omega-3.
Salmon :
This fish is among the richest in omega-3 fatty acids, with a concentration of 1.6g per 85g serving. It is a particularly good source of EPA and DHA, two of the most beneficial omega-3 fatty acids.
Mackerel:
Mackerel is another excellent source of omega-3 fatty acids, with a concentration of 2g per 85g serving. It contains both EPA and DHA in generous amounts.
Sardines :
Packaged sardines are also high in omega-3 fatty acids, containing around 1g per 100g serving.
Herring:
Herring is full of EPA and DHA, containing an average of 1.42g per 85g serving. It is rich in essential fatty acids as well as vitamin B12 and other minerals that can help promote overall health.
Anchovies:
These small fish are packed with omega-3 fatty acids, averaging 1.6g per 85g serving.
Mullet:
Yes, red mullet is a rich source of omega-3 fatty acids. A single 100g serving of red mullet contains approximately 1600mg of omega-3s.