Here's a list of foods that contain Omega-3, along with their approximate amounts per serving. Please note that the values provided are rough estimates and can vary depending on factors such as the source, processing, and cooking methods:
1. Flaxseeds (1 tablespoon/15 gms): 2.35 gms of omega-3
2. Chia seeds (28 gms): 4.91 gms of omega-3
3. Walnuts (28 gms): 2.27 gms of omega-3
4. Salmon, wild-caught (85 gms): 1.22 gms of omega-3
5. Sardines, canned in oil (106 gms): 2.2 gms of omega-3
6. Mackerel, Atlantic (85 gms): 1.8 gms of omega-3
7. Herring, Atlantic (85 gms): 1.71 gms of omega-3
8. Tuna, canned in water (85 gms): 0.17 gms of omega-3
9. Trout, rainbow (85 gms): 0.84 gms of omega-3
10. Anchovies, canned in oil (28 gms): 0.95 gms of omega-3
11. Caviar, black (1 tablespoon/16 gms): 0.45 gms of omega-3
12. Hemp seeds (28 gms): 0.77 gms of omega-3
13. Algal oil (1 tablespoon/15 gms): 1.31 gms of omega-3
14. Spinach, cooked (1 cup/180 gms): 0.17 gms of omega-3
15. Kale, cooked (1 cup/130 gms): 0.13 gms of omega-3
16. Brussels sprouts, cooked (1 cup/156 gms): 0.12 gms of omega-3
17. Avocado (1 medium/200 gms): 0.13 gms of omega-3
18. Soybeans, cooked (1 cup/172 gms): 0.68 gms of omega-3
19. Edamame, cooked (1 cup/155 gms): 0.64 gms of omega-3
20. Olive oil (1 tablespoon/15 gms): 0.1 gms of omega-3
It's important to consult with a healthcare professional, Nutritionist or a registered dietitian for personalised dietary advice, especially if you have specific health concerns or dietary requirements.
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