Omega 3 is a type of fat essential to the human body, and the only way to get it is through diet. These are polyunsaturated fatty acids beneficial to the body that we can obtain from oily or high-fat fish. However, if you don’t eat fish, these are the best foods to get omega 3s.
Omega 3 beyond fish
Either because you follow a vegan diet or simply because fish is not your preference, you have to know that there are other options to add omega 3 to your daily diet.
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Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) are those omega-3 fatty acids we find in fish fat and fortunately, can synthesize from alpha-linolenic acid (ALA), the latter being the predominant fatty acid in foods of plant origin.
Alpha-linolenic acid continues to be omega 3 beneficial to the body and being of plant origin represents the perfect alternative to polyunsaturated fatty acids in fish.
Thus, we must know that we can obtain omega 3 from seeds, especially from chia and flax seeds as well as the oils derived from them.
Nuts, especially nut oil are also good sources of omgea 3 as are soybean oil or peanuts which is also an oily legume.
In smaller proportions, foods such as extra virgin olive oil, oats, nut butter or creams, or quinoa and soy derivatives can offer us omega 3.
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