Products rich in omega-3 fatty acids - where are they most abundant?

Omega-3 fatty acids are essential for your body to function properly. The official recommendation is to consume 250 mg of EPA and DHA per day - but how are you supposed to know how many grams of salmon or tablespoons of chia seeds that is?" 

With nutritionist and trainer Marta Kaczorek, we'll tell you what the best sources of omega-3 fatty acids are and how to deliciously incorporate them into your menu. And if you don't eat fish, you will learn why supplementation is necessary.

See also:

• Guide: how to choose omega-3 acids?
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• Omega-3 deficiency: 5 symptoms
• Omega-3 fatty acids
• Omega-6 fatty acids
• Omega-9 fatty acids
• Omega 3-6-9 acids
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• triglycerides of omega-3 fatty acids
.

Omega-3 fatty acids - where are they most abundant?

Most omega-3 fatty acids are found in oily marine fish (e.g. mackerel, sardine, salmon), vegetable oils, nuts, chia seeds, flaxseed. Animal sources of omega-3 contain mainly DHA and EPA acids. They are also better absorbed than plant sources - rich especially in ALAand.

The key to balancing omega acids in the body is to get them from a variety of sources, so it is worth ensuring that both animal and plant products are present in the menu. It also makes it much tastier.

Omega-3 content of products - table

In the following animal and plant products you will find healthy omega-3 fats, namely EPA, DHA and ALA acidsand. Each product contains them in different proportions, which is why variety in the diet is so important.

The content of omega-3 fatty acids in these foods can vary depending on a number of factors, such as how they were grown or how they were cooked.

Are you vege? Look out for the source

As you can see, it's not just fish that is rich in valuable healthy fats. Does this mean that if you eat two tablespoons of flaxseed a day (about 20 g, or as much as 1,400 mg of omega-3), you don't have to eat fish you don't like, for example? Unfortunately not.

Also, plant sources of omega-3 are not as well absorbed and utilised by the body as animal sourcesand. The key to balancing all omega acids in the body is therefore to get them from various sources or consider supplementation if you don't eat fish.

The supply of linoleic acid (LA) should be reduced at the same time, as the same enzymes are needed to convert it as ALA, so it needs to have a large supply of enzymes if we want the process to be most effective, adds the nutritionist.

The diet should also be reduced.

It is recommended that dietary ALA intake should be around 0.5% in the daily ration (i.e. 1g in an 1800 kcal diet). To meet this, you can eat something from this list during the day:

• 5 g flaxseed,
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• 2 g flaxseed oil,
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• 5 g chia seeds,
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• 11 g rapeseed oil,
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• 11 g walnuts,
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Fish with mercury? No thanks

Many people give up eating fish, for fear of heavy metal contamination. Is that right? Yes, but (my favourite) it depends.

Pay attention to what fish you eat. There are fish that are extremely rich in mercury or lead, but also some that will be safe for you to eat. The Marine Institute of Fisheries (MIR) has indicated how much of certain fish species an adult can eat per week not to exceed the provisional tolerable weekly intake (PTWI) of mercury and dioxinsand.

Below is an example of a summary of common fish in the diet of Poles and their maximum safe weekly intake .

Omega-3 in practice

In order to provide yourself with adequate amounts of omega-3 fatty acids, the official recommendation is to consume 1-2 portions (approximately 300 g) of oily fish per week. Fish is a rich source of DHA and EPA, which you need and you need to provide them to your body from your dietand.

Preparations rich in omega-3 fatty acids

Dietitian Marta Kaczorek pampers her clients' palates with delicious recipes, and when you need to supply omega-3 fatty acids - she suggests these nutritious dishes:

Salmon with mango salsa

Ingredients for 1 serving:

• avocado 50 g (1/3 piece)
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• beef, fresh 80 g (1/3 piece)
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• ginger root, raw 1 g (1/8 piece)
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• xylitol 7 g (1 teaspoon)
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• ground turmeric 1 g (1/4 teaspoon)
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• mango 100 g (1/4 piece)
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• potato flour 5 g (1/5 tsp)
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• bees honey 10 g (1/3 tsp)
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• canola oil 10 ml (1 tbsp)
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• chili pepper 2 g (1/8 piece)
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• black pepper 1 g (1 pinch)
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• white salt 1 g (1 pinch)
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• parsley leaves 6 g (1 teaspoon)
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• orange juice 50 ml (1/5 cup)
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• lime juice 3 ml (1/2 tsp)
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• shallots 40 g (2 pieces)
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• jasmine rice 40 g (1/5 cup)
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Making:

• Mango and avocado salsa: Wash the mango, peel it and separate the flesh from the seed. Dice it and put it in a salad bowl. Wash, peel and halve the avocado. Remove the stone and dice the flesh, add to the bowl, drizzle with lime juice and add the chopped shallots. Mix, sprinkle with parsley and set aside.
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• Orange-ginger sauce: Pour the rapeseed oil into a saucepan. Slice the chilli peppers (removing the seeds beforehand). Peel and finely grate the ginger and onion. Place the peppers, ginger and onion in a saucepan and sauté, stirring, for about a minute. Add the turmeric, orange juice mixed with the potato flour and honey and cook for 1 minute.
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• Salmon: Rinse and dry the salmon fillet thoroughly, season with salt, rub (skin side down) with turmeric and paprika and then a little oil. Place on a well heated grill pan skin side down. Grill for about 7 minutes on medium power, then turn to the other side and grill for a further 4 minutes. Remove from the pan and place on a plate with the skin side down. Pour the orange-ginger sauce over the salmon. Serve with salsa and rice.
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What good will you provide yourself with?

Protein 22.36 g, fats 29.10 g (of which omega-3 is 4.13 g), carbohydrates 83.23 g, iron 3.60 mg, folate 119.40 µg, vitamin B12 4.00 µg. A portion has 664 kcal.

Salad with quinoa

Ingredients for 1 serving:

• avocado 70 g (1/2 piece)
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• dried basil 1 g (1 teaspoon)
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• broccoli 100 g (1/5 piece)
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• cucumber 50 g (1/2 piece) 
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• garlic 5 g (1 clove) 
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• rice quinoa 70 g (1/3 cup) 
• balsamic vinegar 4 g (2/3 tsp) 
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• linseed oil 8 ml (3/4 tsp) 
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• dried oregano 1 g (1/3 teaspoon) 
• black pepper 1 g (1 pinch) 
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• parsley leaves 12 g (2 teaspoons) 
• tomato 170 g (1 piece) 
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• feta cheese 50 g (1/4 cube) 
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• white salt 1 g (1 pinch) 
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• cucumber 90 g (1/2 piece)
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Making:

• Cook the quinoa according to the instructions on the packet in lightly salted water.
• Cook the broccoli according to the instructions on the packet in lightly salted water.
• Cook or steam the broccoli. Shred into smaller florets.
• Prepare the broccoli.
• Wash the tomato and cucumber, dice.
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• Peel the avocado, remove the stone and dice.
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• Fine chop the onion and garlic.
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• Pour the quinoa and vegetables into a bowl and make a dressing from the remaining ingredients, which you then add to the salad and mix well.
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• Add the feta cheese cut into cubes.
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What good will you provide yourself with?

Protein 26.93 g, fat 32.18 g (of which omega-3 is 5.09 g), carbohydrate 74.02 g, iron 8.36 mg, folate 417.29 µg, vitamin B12 0.55 µg. A serving has 675 kcal.

See also:

• DHA acid
• EPA acid
• ALA acid
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Why are omega-3 fatty acids important?

Omega-3 fatty acids are crucial as early as prenatal developmentand. Then, throughout life, they influence the proper functioning of many systems, processes and organs in the body. 

Omega-3 fatty acidsand:

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• support the function of the nervous, cardiovascular, immune, neurological systems,
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• maintain joint, muscle and bone health,
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• influence brain and vision development in infants,
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• reduce the risk of autoimmune diseases and cancer,
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• affect the appearance of the skin,
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• reduce inflammation in the body,
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• promote healthy sleep,
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• improve the performance of the body,
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• reduce the risk of depression and anxiety disorders.

See also:

• Omega-3 medicine, not a supplement
.
• Guide: How to choose omega-3 acids?
.
• The best omega-3s in capsules
• Omega-3 for children

Summary