Omega 3 is attracting attention from the super-aged society...Which food contains more than salmon?
Feb 21, 2025
|
Omega-3 fatty acids are unsaturated fatty acids consisting of DHA (docosahexaenoic acid) and EPA (acosapentaenoic acid). Since it is not produced in the body, it must be consumed through food. It is mainly contained in blue-backed fish and is also consumed as a capsule-type health functional food.
The American Heart Association recommends 0.5 to 4 g of EPA and DHA per day. It is recommended that ordinary people without coronary artery disease eat fish at least twice a week, and patients with coronary artery disease should consume about 1g of omega-3 a day in the form of fish, health functional foods, or prescription drugs by doctors. For patients with hypertriglyceridemia, it is recommended to consume 2-4g per day in the form of prescription drugs for the purpose of lowering triglycerides.
Alpha-linolenic acid (ALA), an omega-3 fatty acid found primarily in plants, is slightly different. ALA is converted to EPA and DHA in the body, but the conversion rate is low. According to the National Institutes of Health, adults should target about 1.1g of ALA for women and 1.6g daily for men.
In this regard, the U.S. health media 'Eating Well' introduced foods with more omega-3 than salmon based on representative fish salmon known to be rich in omega-3 fatty acids. According to the U.S. Department of Agriculture, 3 ounces (85 grams) of cooked salmon contains about 1,800 milligrams of omega-3 fatty acids.
The first food that has more omega-3s than salmon is walnuts. Walnuts contain approximately 2500 mg of ALA omega 3 per ounce.
Second, chia seed contains about 5000 mg of ALA omega-3 per ounce.
Third, mackerel contains approximately 5000 mg of DHA and EPA omega-3 in 3.5 ounces, which we describe as a cost-effective and sustainable choice over other types of fish.
Fourth, herring contains approximately 2300 mg of DHA and EPA omega-3 in 3.5 ounces. Vitamin E, selenium, and vitamin D, which function as antioxidants, are also abundant.
This article was translated by Naver AI translator.
