10 foods to get Omega 3 acids

Omega 3

10 foods to get Omega 3 acids

If you want to moderate the consumption of farm salmon for environmental reasons, we tell you what other foods in the Mediterranean diet you can eat regularly to obtain your daily ration of Omega 3 fatty acids.

From the interesting section, they point to alternative sources to farm or farmed salmon to incorporate the beneficial Omega-3 fatty acids into your diet. This blue fish is being over exploited by its main producers such as Norway, which produces one million tons per year and also presents a certain imbalance between Omega-3s and Omega-6s, along with pollution problems on farms.

Far from recommending the total elimination of this product from the diet, experts recommend moderate your intake and complete the search for this essential nutrient with other sources from the Mediterranean diet.

Omega 3

It should be noted that Omega-3 positively affect the absorption of vitamins, they are beneficial for the heart, the digestive system, hormonal regulation, depression or sight. Let’s see where you can get them from.


This delicious tropical fruit, the benefits of which we have already broken down in this article, is a recommended source of alpha-linolenic acid: 100 grams provides 111 milligrams of Omega-3 acid and up to 1.6 grams of linoleic acid.


Although many nuts contain Omega-3s, walnuts are the main source, since 6% of their fats are.


Very present in appetizers and salads, fresh, rich and crisp, they provide you with around one gram of linolenic acid for every one hundred grams.


A bowl with 100 grams of oats has 1.4 grams of Omega-3, making it an ideal food for your breakfasts.


The green leafy vegetables have great benefits for your health, but specifically spinach are best to bring your body fatty acids.


Among blue fish, sardines also give you your precise dose of Omega 3.


Anchovies are the source from which farmed salmon gets its own serving of Omega-3s. You can take advantage of this data and consume them directly.


Soy can be consumed in many different ways: as sprouted seeds, in the form of textured soybeans, oil, sauce or tofu. It has 3.2 grams for every 100 grams of oil.


Quinoa, present in salads and numerous oriental dishes, contains 8 grams of alpha-linolenic acid for every 100 grams.

Linseed oil

You can use this oil as a dressing or to take in the form of tablespoons. Its high concentration stands out, since more than 50% of its fat composition is based on alpha-linolenic acid. Remember that it is not suitable for frying.

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