Sources of omega-3 fatty acids in herbs

omega-3 fatty acids

When it comes to omega-3 fatty acids today, it is most immediately thought of fish (which, of course, are an excellent source). But they are definitely not the only source of omega-3. If you are vegan, or just do not like fish, there are excellent herbal springs that beside omega-3 fatty acids also contain a handful of other nutrients.

Flax seeds are one of the best omega-3 sources. Only 100g of flaxseed contains 106817 mg omega 3, and one spoon of flaxseed oil contains 7196 mg omega 3 fatty acids. Flax seeds are richer in omega-3 fatty acids even from famous salmon which contains 38105mg omega3 in 100g.

Chia seeds have only recently received the attention they deserve. In 100g chia seeds, 35660mg of omega 3 fatty acids are found, and they are rich in calcium, fiber, and manganese.

Two teaspoons of chia seeds (about 28 grams) contain 138 calories, 8 grams of fat, 12 grams of carbohydrates, 10 grams of fiber and 5 grams of protein. Which means that consuming 28 grams of chia seeds daily provided 18% daily calcium, 27% phosphorus, 30% manganese, and less potassium, zinc, and copper. The legend says that the Aztecs and the Maya regularly used chia seeds to gain energy.

One-quarter of a mug of walnuts offers more than 100% of the recommended daily value of omega-3 fat, with large amounts of copper, manganese, molybdenum, and biotin. That is, 100g of walnuts contains 9080mg omega-3 fatty acids, while one spoon of walnut oil contains 1456mg.

Hemp seeds have an excellent ratio between omega 3 and omega-6 fatty acids. Only 28 grams of hemp seeds contain 1100mg omega 3 and 2700mg omega 6.

Soya is also rich in omega-3 fatty acids, and 100g contains 1694mg omega-3, while the same amount of cooked spinach contains 371mg. 100 grams of avocado oil contains 957mg, and 100 g of olive oil has 761mg omega-3 fatty acids.

Algae also have relatively high amounts of omega 3. Spirulina is a common choice and contains 58 mg omega 3 and 88 mg omega 6 per spoon. Pumpkin is another good source of omega-3 fatty acids. One cup of cooked pumpkin contains 338mg omega 3 and 203mg omega-6 fatty acids. Cooked cauliflower includes 208 mg omega 3 and only 62 mg omega 6 per cup, and the same amount of blueberry contains 174 mg omega 3 and 259 mg omega-6 fatty acids.


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