Foods with Omega 3 and Health Benefits

Foods rich in omega-3s are excellent for the functioning of the body, including the brain, so their consumption can help improve memory, being beneficial for both studies and work. In addition, these foods are also anti-inflammatory, so they can be included in the treatment of diseases such as rheumatoid arthritis or tendinitis to prevent or reduce chronic inflammation, and can even be used as a therapeutic complement to depression.

The recommendation of the amount of omega-3 that should be ingested daily will depend on the age and gender of the individual, in addition to whether or not it is associated with a heart or inflammatory disease.

Omega-3 is easily found in fish, and its highest concentration is in the skin, so it should not be removed when this food is ingested. To preserve the amount of omega 3 in food, it is important that it is not cooked at high temperatures, nor is it fried.

Table of Foods Rich in Omega 3

The table below contains some examples of foods rich in omega 3 with the respective amount:

Benefits of Omega 3 for Health

Among the benefits of consuming omega 3 daily we can name:

• Reduce the discomfort of PMS;
• Promote memory;
• Strengthen the brain;
• Fight depression;
• Fights inflammatory diseases;
• Reduce the risk of cardiovascular diseases;
• Lower cholesterol;
• Improve learning capacity in children;
• Improve the performance of high competition athletes;
• Help fight osteoporosis, increasing calcium absorption;
• Decrease the severity of asthma attacks;
• Help fight diabetes.

Omega 3 is subdivided into two parts, one long chain and one short chain. The one that has greater benefits and more potential for the organism is the long-chain omega 3, being found mainly in deep-sea fish, as mentioned above.

Recommended Daily Dose

The recommended daily dose of omega 3 varies according to age and gender, as shown in the table below:

Foods Enriched with Omega 3

Foods such as butter, milk, eggs and breads can be enriched with omega 3, and it is an excellent way to increase the consumption of this anti-inflammatory nutrient.

However, the quality and quantity of omega 3 in these foods is still very low, so it is important to maintain the consumption of naturally rich foods of this nutrient such as salmon, sardine, tuna, flaxseed and Chia seeds, which should be consumed at least 2 times per week.


In addition to this, it is also possible to resort to omega 3 supplements in capsules, which should preferably be ingested under the guidance of a nutritionist or a doctor.