I have talked repeatedly through this channel about the importance of omega-3s for our health, and today I would like to present the foods that are high in omega-3s and you should make sure you have them in your diet often. Fortunately ω3 is stored in our body, so there is no need to eat ω3 every day. If you consume foods rich in ω3 two to four times a week, it is very likely that you have met your daily needs. If you are wondering how you can find her ideal amount of ω3 to consume per week, then there is a blood test you can do, but it's rarely worth the cost. Last time I looked, the cost was around 80 euros. Today I would like to introduce the foods that are rich in omega-3, but I will divide them into two groups: the foods that contain ω3 that are long chains, namely EPA and DHA, and the ω3s that are short chain, that is ALA. The reason I choose to separate them is because studies have repeatedly shown that long-chain omega-3s are much more important for health. In our body we have the ability to convert short-chain ω3 into long-chain, but the process is not efficient and therefore we cannot rely exclusively on this form of ω3. We must systematically consume foods that are rich in EPA and DHA. I will start with the foods that are rich in EPA and DHA and you should make sure to have at least two to four times a week in your diet. •Mackerel. The king of ω3 is mackerel. 100 grams of mackerel provide 4.58 grams of ω3, which as you will see along the way is an impressively large amount. As an initial comparison, suffice it to say that most ω3 nutritional supplements on the market contain just 0.3 grams per capsule. Obviously, some contain more, but even the ones that contain a lot don't exceed 0.8 grams per capsule. So just 100 grams of mackerel contains an amount that you will find in many capsules. Luckily for us, mackerel is also extremely tasty and very affordable. •Cod. Cod contains 2.44 grams of ω3 per 100 grams. The quantity is quite remarkable and significant and the good thing is that it is a fish that is caught in the sea and usually frozen immediately. So it might be an economical option, easy to maintain and quite tasty if properly prepared. Cod is a fish that is high on the food chain, which means that it eats fish and lives for many years, as a result of which it tends to accumulate toxins in its body. Nevertheless, it remains a good choice for fish. •Salmon. Salmon is also a fish that has a high content of ω3 fatty acids, as 100 grams of salmon contain 2.15 grams. Salmon is very tasty and because it is a farmed fish it is easy to find at a good price all year round. Unfortunately for salmon there are some concerns about residual toxins in its meat, so it is best not to consume it often. It is good that salmon is not the only fish you eat, nor the fish you eat most often. • Herrings. Herrings are fish quite rich in ω3, as they contain 2.15 grams of ω3 per 100 grams, but they should be completely absent from your diet. Most herring are caught on the shores of the North Sea, at the same point where the rivers of Northern Europe flow and carry waste water from the factories in the areas north of the Alps. The result is that the herring is very rich in toxins. Just don't ever eat herring. •Anchovy. Anchovy is another economical fish that is very rich in ω3, and the good thing is that you can find it canned at very low prices. 100 grams of anchovies contain 2.1 grams of ω3, an amount that is considered extremely high, considering their convenience, availability and low cost. Anchovies should be one of our most frequent choices to ensure ω3 sufficiency in our body. • Sardines. Sardines are my favorite fish because they contain a lot of ω3, they can be cooked in many ways, many of which are quick and easy, they are very economical and we almost never find toxins in their meat and fat. 100 grams of sardines contain 1.46 grams of ω3, a pretty decent amount when you consider that a restaurant portion typically contains 300 grams. Also, sardines are generally easier to find than mackerel, so sardines should be the number one fish you go after when you go to the fish market for all the reasons I told you earlier. I remember that the canned sardines preserve omega 3 and so can also be a good way to get enough omega 3. For those concerned about preservatives in cans, I want to point out that cans were invented long before modern preservatives. Canning is a preservation process that has been practiced for over 300 years, while modern preservatives only date back a few decades. So, cans do not contain modern preservatives because it is not necessary to contain them. They can sometimes contain quite a bit of salt and this should be kept in mind by those trying to reduce their salt intake.• Mussels. Another food that is rich in ω3 and comes from the sea is mussels. It has been estimated that mussels contain 0.39 grams of ω3 per 100 grams, an amount that is considered decent. I must generally emphasize that the rest of the shellfish also contain a sufficient content of ω3 and can be a complementary choice to fish that are particularly rich in ω3. Now I would like to continue on the foods that are rich in ω3, but have short chain ω3, so we cannot rely on them exclusively, but it is good to consume them often. •Linseed. Flaxseed is particularly rich in ω3, although it only contains the short-chain ALA ω3. The flaxseed content will sound like a lot compared to what we said earlier about fish, but before you get too excited, remember how difficult it is for someone to consume a large amount of flaxseed. 100g of flaxseed contains 23 grams of omega 3, an amount that sounds ten times more than most fish, but remember that it is almost impossible for someone to consume 100g of flaxseed. So therefore, one tablespoon of ground flaxseed contains 2.4 grams of ω3. It is possible to consume this amount of flaxseed in one day and this is what is usually recommended. • Chia seeds. Chia seeds are also very rich in ω3 as it has been calculated that even 100 grams of chia seeds provide 17 grams of ω3. But here too there is the issue that it is difficult to consume a large amount, as well as the fact that here too the seeds must be ground or beaten up. I remind you that if the seeds are not ground, none of the beneficial components they contain are absorbed. For those who are interested a little more, I want to inform you that we have to calculate that short-chain ω3 is converted to long-chain ω3 at a rate of 5 to 10% in men and 10 to 20% in women. Chia seeds also contain a very large amount of protein, as it is estimated that 100 grams of chia seeds contain 17 grams of protein. •Walnuts. Walnuts contain about 9 grams of ω3 per 100 grams. Being able to consume 100 grams of walnuts is not as difficult as chia seeds and flaxseed, but I remind you that 100 grams of walnuts contain 550 to 600 calories. So if anyone is trying to keep their calorie intake under control they should keep this in mind. These are the foods that are rich in ω3, divided into two groups according to the quality of ω3 they contain. It is important to emphasize that the remaining foods generally do not contain significant amounts of ω3 and should not be relied upon for ω3 sufficiency in your body. Ideally we would like to combine foods from both lists, ie fish and seafood and seeds and nuts. In the event that you do not eat fish, it is important to discuss this with your attending physician as he may deem it necessary to take a food supplement that contains ω3, because ω3 is essential and necessary for health. If you liked the video, please know that you are helping me a lot by hitting the like button and sharing it with people who will find it useful. ω3 helps prevent many diseases, such as dementia. If you are interested in learning more about this topic you must now click on the video shown to my right to learn more. Thank you very much.

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