5 foods with omega 3 for your diet (that are not fish)

There is no doubt about the benefits of omega-3 fatty acids for our health. These nutrients should always be taken into account when planning our weekly menu. According to the World Health Organisation, the minimum quantity of EPA and DHA fatty acids should be 250 mg a day. In case of existing risk factors, then that amount should reach two grams. In addition, the intake of omega-3 should always be balanced with that of omega-6 fatty acids. The correct proportion between both omegas, 6 and 3, is that of 3 to 1. If that balance is broken, it could cause health problems like favouring the development of inflammatory diseases. 

Nowadays, eating habits are changing and this balance is shifting. Menus that are miles away from what is known as a healthy diet and in which the consumption of meat, charcuterie, sliced bread, etc. has become more popular. These foods increase the intake of omega -6 and decreases that of omega-3. 

The main sources of EPA and DHA fatty acids are fish, like sardines, salmon, anchovies, tuna, bonito, mackerel, tope shark... But they are not the only ones. 

• OLIVE OILS: a tablespoon of extra virgin olive oil has 0.2 grams of omega-3 and contains omega-6 and omega-9 in even greater quantities.
• SEEDS: flaxseed, chia, pumpkin... are seeds rich in omega-3. They also supply other essential nutrients like proteins and minerals. A tip to eat them as one should is keeping them protected from sunlight and heat so they don’t oxidize. Talking about flaxseed and chia, grind flaxseeds and chia seeds should be left soaking the day before. This way, you will take advantage of all the nutrients. 
• NUTS: although all nuts provide healthy fats in general; walnuts are top tier due to their content in omega-3. 
• GREEN LEAF VEGETABLES AND CABBAGES: some of the green-colour vegetables like spinach, broccoli and some types of lettuce are rich in omega-3. And they have vitamins.
• AVOCADO: if there’s a fruit that stands out due to its content in “good” fats, that’s avocado. Avocado oil is composed, more or less, of 60% of monounsaturated fatty acids and 20% of polyunsaturated ones. 

Another important factor to take into account is that fatty acids are really susceptible to high temperatures. They also degrade easily, depending on how you cook them; for example, by deep frying them. That’s why vegetable alternatives that can be consumed raw are more and more valuable.