Foods richer in fish oil

While those known as fatty acids consist of organic components of fats, which provide energy to our body and in turn allow the development of different tissues of our body (among other important properties and benefits), among foods richer in essential fatty acids -that our organism can not manufacture by itself, and among those that we find with the omega-3 and omega-6- we can mention the fish oil, which stands out in fact for its high content of omega-3 fatty acids.

The best way to contribute to our body omega-3 fatty acids is to consume regularly foods rich in essential fatty acids, as is the case fish oil. Although it is now possible to find fish oil supplements in the market, especially in herbalists and specialized dietetic shops, which also provide other essential nutrients such as vitamin E and D and minerals, it is best to follow a varied and balanced diet. , eating several servings of fish each week.

With regard to the different and different qualities, properties and benefits that fish oil brings, we can highlight:

Helps improve cardiovascular health: Thanks precisely to its richness in healthy fatty acids, fish oil is very good for cardiovascular health, preventing heart disease and reducing high cholesterol and triglycerides.
Beneficial for mental health: thanks to its content in essential fatty acids, which are very beneficial for the proper functioning of the brain, and for mental health in general.
Helps prevent cancer: in women, it helps prevent endometrial cancer.
Prevents osteoporosis: by helping to slow the loss of bone mass.

Where to find fish oil

Although all fish are rich in fish oil, those with a higher content of essential fatty acids are fatty fish, since its content and contribution in fats is evidently much greater. Particularly noteworthy are the blue fish, which are very rich in Omega 3 and also provide interesting amounts of vitamins (especially vitamin A, E and D as well as group B) and minerals (their mineral content can be up to 25 times higher than any other food of animal origin). Next we indicate you what are the foods rich in fish oil:

1. Salmon

Salmon is one of the fish richest in fish oils, being one of the fattest fish that exist. In fact, 100 grams of salmon meat contribute around 11 grams of fat, which is very rich in omega-3 fatty acids. It stands out above all for being an excellent source of proteins of high biological value.

It is also a food very rich in B vitamins (such as B2, B3, B6, B9 or folic acid and B12), as well as vitamin A and D.

2. Tuna

Tuna is another fish richer in oils, thanks to its fat content: in fact, its meat has 12% fat, very rich in omega-3 essential fatty acids. It also provides interesting amounts of proteins of high biological value, much higher than that present in many meats.

As it happens with salmon, it is a food very rich in B vitamins (highlighting B2, B3, B6, B9 and B12), as well as vitamins A and D. Among the most important minerals we find phosphorus, iron and iodo.

3. Sardines

Sardines is another blue or fatty fish rich in oils, thanks to its contribution in fat: 100 grams of sardine meat contribute around 10 grams of fat, being an excellent source of omega-3 essential fatty acids.

Among its vitamins, it provides interesting amounts of B vitamins (such as B1 or B12), as well as vitamins A, D and E, as well as minerals such as phosphorus, potassium, iron, zinc and magnesium.

4. Trouts

The trout It is a semi-wild fish that is part of the same species of salmon, being both saltwater and freshwater fish (in this case we can mention the sea trout or the sea trout).

Unlike other fish rich in fish oils, the trout is a semi-porous fish, which provides 3 grams of fat per 100 grams of trout meat. It stands out for its content in proteins of high biological value, vitamins of group B (B1, B2 and B3) as well as vitamin A.

Images | stu_spivack / Paul Joseph / [puamelia] This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist. ThemesOil