When you were a child, you must have encountered, for example, your grandmother trying to force a spoonful of fish oil on you to keep you healthy. She said that a teaspoon of fish oil a day was enough and no disease could bring us down. That's a nice idea, but swallowing fish oil every day probably doesn't appeal to anyone. Fortunately, it's not necessary at all.
In fact, omega-3 unsaturated fatty acids are not only found in fish oil, but also in a large number of other foods. What are omega 3 unsaturated fatty acids, what are they good for and where can I find them? Read on to find out more.
What are omega 3 fatty acids?
Polyunsaturated omega 3 fatty acids (abbreviated PUFAs from the English polyunsaturated fatty acids) are essential for humans. This means that we have to take them in the diet, which is unfortunately quite a problem in Central Europe. Omega 3s are found mainly in seafood. The diet of inland countries is usually not very rich in fish, and this means thatthat the average person living in this region suffers from a significant deficiency of omega-3s. This is also reflected in the fact that people in these countries are much more prone to cardiovascular problems, as one of the mostimportant properties of omega-3 fatty acids are to promote proper heart function, vascular health and the prevention of heart disease.
Omega 3s are also important to humans for many other reasons. They help to reduce blood pressure and fat, have a positive effect on vision and brain function, and alleviate symptoms of depression, anxiety and ADHD in children. Very important is their effect on the fetus during pregnancy, when they help the proper development of the baby. The ratio between omega 3 and omega 6 fatty acids is absolutely crucial. Omega 6 fatty acids are also important, but should be significantly less. The most ideal possible ratio between these two acids is 1:1, but the Central European diet reaches an alarming ratio of 1:16 in favour of omega 6.
Now you know what omega 3s are and why they are important. But where to find them?
1. Salmon (4520 mg per serving)
- Omega-3 content: 2260 mg per 100 grams (4520 mg per serving of salmon)
Salmon is one of the best natural sources of omega-3 fatty acids. It is also probably the most popular fish in terms of taste. This makes salmon an absolutely wonderful food that has a number of positive effects. As well as being a source of good quality protein, it is rich in B vitamins, potassium, selenium and magnesium, for example. Salmon can easily be included in your diet even if you are losing weight, as it has relatively few calories. Wild salmon caught in the oceans have slightly better nutritional values than those that have been farmed in captivity.
Their fat also contains fewer contaminants. However, wild salmon is considerably more expensive and less available than farmed salmon. Despite these differences, farmed salmon meat is healthy and beneficial to humans. There are countless ways to prepare salmon. You can fry it, bake it, marinate it or even prepare it as sushi. Personally, I like grilled with vegetables the best because it goes with almost any occasion and tastes absolutely delicious.
2. Eggs (990 mg per serving)
- Omega-3 content: 660 mg per 100 grams (990 mg in 4 free-range eggs)
Eggs are one of the most nutritious foods found in nature. They contain a huge amount of minerals and vitamins. Of the vitamins, vitamin D is the most important. Of all the most commonly consumed foods in the Czech Republic, eggs are the richest source of it. It is also important to consume the yolk, which contains most of the nutrients in the egg. According to scientific studies eggs help with the absorption of vitamins in the body. Men will appreciate that due to the amount of healthy cholesterol, eggs are beneficial for testosterone production.
The bottom line is that this is a natural vitamin bomb that should definitely have a place in everyone's diet. How you choose to prepare your eggs is up to you, but if you don't mind their taste, you can add them to a vegetable salad, for example, where their taste is lost.
3. Sardines (2220 mg per serving)
- Omega-3 content: 1480 mg per 100 grams (2220 mg per 150 gram serving)
Sardines are currently a very underrated food. Although they are often said to be unhealthy, the opposite is true. They have great nutritional values, especially if you eat them whole. In 100 grams of sardines there is a huge amount of vitamin B12 and almost the entire recommended daily allowance of selenium.
They also contain vitamin D, zinc, magnesium, potassium and other minerals. In Europe, they are most popular in countries on the Mediterranean coast, where they are widely found. They are often seen as an appetizer, but can also be prepared as a stand-alone dish. The most ideal way to prepare sardines is to grill them.
4. Cod liver oil (2682 mg per serving)
- Omega-3 content: 2682 mg per tablespoon
In this case, it is a dietary supplement rather than a food. Despite the fact that cod liver oil is a fish oil-based supplement, it is quite different from other fish oils. Since liver is rich in fat-soluble vitamins, these vitamins are also abundant in the oil.
One teaspoon contains the complete recommended daily allowance of vitamins D and A. These 2 vitamins bring with them many positive effects. While vitamin D improves the absorption of calcium, which improves bone quality, vitamin A is primarily concerned with eye health. The advantage of this oil is that you can consume it on its own or simply add it to some food.
5. Walnuts (2570 mg per serving)
- Omega-3 content: 2570 mg in a daily serving of 28 grams (approximately 14 walnuts)
So-called "walnuts" are a great source of fiber, which not only helps you feel full, but also improves bowel function. They also contain copper, magnesium and various compounds. They help to prevent wrinkles because they contain vitamin E, which has been shown to have a smoothing effect. Not only walnuts, but also other nuts, help to lower blood cholesterol levels. They also have a positive effect on healthy skin, hair and nails.
Thanks to their composition , they improve metabolism and promote sperm production. However, it is important not to overdo it with nuts, because in addition to omega 3 fatty acids, they also contain significant amounts of omega 6 fatty acids. For this reason, it is recommended to eat no more than one handful of nuts a day.
6. Chia seeds (5060 mg per serving)
- Omega-3 content: 5060 mg in a daily serving of 28 grams
Chia seeds have been a big trend for the past few years. Given their nutritional content, it's no wonder. We can find all 8 essential amino acids, large amounts of iron, magnesium, phosphorus, zinc, potassium and other minerals. They can stabilize blood sugar levels and help the body manage energy. Because they bind water to themselves, they also improve water management, thereby improving skin quality. They alleviate hunger and even ward off sweet cravings.
The high content of vitamin B12 ensures the proper development of the fetal nervous system in the first months of pregnancy. Last but not least, chia seeds are avery good antioxidant and improve immunity. How to prepare chia seeds? They can be added to porridge, pancakes, smoothies, for example, but chia pudding is not to be thrown away either.
7. Caviar (1086 mg per serving)
- Omega-3 content: 6786 mg per 100 grams (1,086 mg per tablespoon)
In the past, caviar was thought to be a food only for people of wealth. Even today, the price of really good quality caviar is quite high, but cheaper versions can be found. There is a distinction between real and fake caviar. Genuine caviar is made only from selected species of sturgeon. Such caviar is characterised by its black colour and very delicate taste, which is not reminiscent of fish. The best quality caviar can cost up to 15 000 per 100 grams. A cheaper alternative for ordinary mortals is caviar that is not genuine. For example, you can often find salmon caviar, which costs about 300 per 100 gram pack. But is it worth investing in something like this at all? Definitely yes.
On average, caviar contains the same amount of protein as beef. Plus, unlike other animal fats, the ratio between omega 3 and omega 6 fatty acids is 3:1. Vitamins A, E, D and minerals such as potassium, magnesium, phosphorus and iodine are present. Caviar is also referred to as a natural aphrodisiac. How best to enjoy this dish? First of all, it is important to store it properly. Caviar definitely does not belong in the freezer, ideally it should be kept at a temperature of up to 5 degrees. To best enjoy its taste, it is recommended to serve it without a side dish.
8. Mackerel (4107 mg per serving)
- Omega-3 content: 5134 mg per 100 grams (4107 mg per serving)
It is a great pity that in the Czech Republic mackerel is often neglected in favour of other fish. Its nutritional values are excellent and it has one big advantage over other fish. Mackerel are caught in the open sea and do not come from fish farms. This means that their meat is not contaminated with the chemicals that are used on fish farms. Mackerel is very rich in B vitamins, most notably vitamin B12. This is about 200% of the recommended daily allowance in a 100 gram serving. Of the minerals, selenium, copper, phosphorus, magnesium and iron are mainly present.
In terms of its preparation, smoked mackerel is the most common. Be sure not to limit yourself to this option, but try other ways as well. Mackerel is very simple to prepare. Such baked mackerel with herbs will certainly please both nutritionally and in terms of taste. Grilled mackerel is not to be missed either, but you will probably not enjoy it until summer.
9. Oysters (370 mg per serving)
- Omega-3 content: 435 mg per 100 grams (370 mg in 6 raw oysters)
Oysters are another food we don't encounter very often in the Czech Republic. This is a great pity, because seafood is a very good source not only of omega-3 fatty acids, but also of minerals, organic compounds and quality protein. It is precisely because of the content of these substances that seafood has many health benefits. This is especially true of zinc in oysters. Oysters are a perfect source of zinc. One serving contains up to 1500% of the recommended daily allowance. Zinc improves sexual performance and is also very important for the proper growth and development of children and adolescents. In addition to zinc, iron is also an important mineral representative. It is a key component in the formation of red blood cells and also works as a prevention against anemia.
If you don't know how to prepare oysters, don't despair. It only takes a few minutes to prepare and it's not complicated. The important thing is to cook them sufficiently. Fry and boil them for at least 3 minutes, bake and grill them for at least 10. Raw oysters are considered a delicacy in some countries, but be careful. Oysters are not recommended to be eaten raw from May to September, as it is quite high risk of containing bacteria that are most prevalent in the summer months.
A few quality omega 3 supplements:
That was all from our side for this article. If you have any questions, feel free to ask in the comments.
Other similar articles:
- Omega 3 under scrutiny.
- 5 essential supplements that are a good investment
- The 16 best low carb foods - What do we recommend eating?
Everything you need to know about Omega 3 (video):
Why can you trust us?
Sport has been my lifelong passion, I have been close to it since I was a child. For a long time I was primarily involved in athletics, which also eventually led me to the gym. Every good sprinter knows that to get one tenth of a start, he must therefore sacrifice hundreds of hours in training. And it was this toil behind the curtain, which no one sees, that was my greatest passion.
Every kilo in the gym helped me to move a little closer to my goal and I fell in love with the gym very quickly. Even though I don't race anymore, nothing has changed in my relationship with uncompromising training.