3 Omega-3 Rich Foods that are Actually Easy to Prepare

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Omega-3 is a fatty acid that belongs to the polyunsaturated fats family. It has several health benefits that help to fight depression and inflammatory diseases. Here we will introduce 4 dishes that are rich in omega-3, their benefits, and how often to eat them.

1.    Salmon

Salmon is one of the omega-3 rich foods on the Earth. The fatty fish is full of nutrients that may help to reduce the risk of several health diseases. Not only it is healthy but it also delicious and available widely. It has been credited with numerous health benefits including a decrease in inflammatory diseases, depression, lowering the risk of cancer, and improving cell function.

It is one of the best foods on the planet that are high in omega-3 fatty acids. About 100 grams of salmon (farmed) contains 2.3 grams of omega-3 acids. On the other hand, 100 grams of a wild salmon has 2.6 grams of fatty acids. As distinct from many other fats, omega-3 fatty acids are truly essential, meaning you should ingest them for good health because the body cannot synthesize them.


Eating approximately two (4 to 5-ounce) portions of salmon a week may help to fulfill your omega-3 body needs. There are several easy ways to prepare this fish, including by grilling in the summer and stewing in the wintertime --  such as this easy grilled salmon  and this fish soup which are not only rich in omega-3 but also quite tasty!

2.    Shrimp

Shrimp is among the most commonly eaten healthy types of shellfish. This shrimp in coconut sauce as well as this moqueca are easily prepared with shrimp, both perfect for consumption all year round.

The sea protein is originally low in calories and high in nutrients containing multiple health benefits. It is not just one of the best sources of omega-3 and omega-6 fatty acids but it is also high in iodine, selenium, vitamin B12, phosphorus, niacin, zinc, magnesium, and iron, etc. Carrying all these healthy nutrients boosts health and benefits in terms of fulfilling the needs of these nutrients.

As for how much shrimp to eat, consuming two average meals per week of this shellfish is recommended by the nutritionists.

3.    Mackerel

This small and oily fish is not just tasty but also extremely healthy. Besides being high in omega-3 and omega-6 fatty acids, mackerel contains vitamins B6 and B12 and important nutrients. Mackerel prevents heart disease, reduces the risk of diabetes, boots immunity, and stabilizes blood pressure levels. It may have many other benefits other than those that aren’t mentioned here.

Eating up to 4 portions per week is highly recommended by experts. Eating more than 4 average portions of mackerel a week can be harmful to one’s health. If this fish is not available, you may eat anchovies or sardines which are also rich in those  two fatty acids and more affordable.  


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