Experts advise eating these everyday. EFSA Journal found that the typical person needs 250–500 mg of omega-3 fatty acids per day to have enough nutrition.
Omega-3 fatty acids are important polyunsaturated fats the body cannot generate. However, these fats are beneficial to ingest everyday and are present in many foods.
Omega-3 fatty acids are mostly present in fish but also in certain high-fat plant meals. We included omega-3-rich vegetarian and non-vegetarian meals.
Today's most popular superfood is chia seeds. They also include dietary fiber, copper, calcium, protein, magnesium, phosphorus, manganese, and omega-3 fatty acids.
Omega-3s are 166mg per cup of cooked spinach. This leafy green contains vitamins A, C, K, iron, folate, and potassium. According to Science Direct, spinach's thylakoids suppress hunger
Flax seeds act like chia seeds. These are great for weight loss. Flax seeds boost HDL, lower blood pressure, and help you lose weight.
Salmon is the most preferred omega-3 source. This fish contains vitamin D, protein, and phosphorus. Salmon lowers inflammation and lowers blood pressure. It aids weight loss.
Kidney beans are a favorite Indian lunch. Omega-3 fatty acids in these beans boost skin, blood sugar, and heart health. Kidney beans may be eaten with rice in a curry or in salads.
Soybeans provide protein, fiber, and omega-3s. Half a cup of roasted soybeans, with 671mg omega-3 acids, is a nice dinner complement. A serving contains around 14g protein and 8g fiber.