Foods rich in Omega 3 are very important for the functioning of our body. They influence our cardiovascular health, are part of our nervous system, have an important influence on our brain, are anti-inflammatory and provide many other vital benefits for our body.

As our body does not synthesize it, the only way to obtain it is through food. Omega 3 can be easily found in fish (especially on your skin). And to preserve it correctly it is important not to cook them at high temperatures and, above all, never fry them.

Recommended daily dose of Omega 3

The recommended daily amount of Omega 3 that we should ingest depends, basically, on the age and gender of each person. In addition, it may be associated with whether it appears to be some type of cardiovascular disease.La cantidad diaria recomendada de Omega 3 que debemos ingerir depende, básicamente, de la edad y del género de cada persona. Además, puede estar asociada a si ésta parece algún tipo de enfermedad cardiovascular.



Less than 1 year

0.5 gr / day

Between 1 and 3 years

40 mg / day

Between 4 and 8 years

55 mg / day

Between 9 and 13 years

70 mg / day

Between 14 and 18 years

125 mg / day

Adult Men

160 mg / day

Adult Women

90 mg / day

Pregnant women

115 mg / day

Foods with a higher content of Omega 3

Omega-3-rich foods are easy to incorporate into our diet. Let’s see which ones have the most content:

  • Vegetable oils: In general, they have high contents of fatty acids, although there are differences. It provides much more flax oil (half is fat) than soy, corn or wheat germ. Especially important is olive oil, with a contribution of 8.3 grams per 100 grams of oil.
  • Seeds: The seeds also have are rich in Omega 3, highlighting those of flax and chia.
  • Blue fish: It is one of the best foods to incorporate into a diet rich in Omega 3. Highlights include anchovies, sardines, tuna, mackerel and salmon.
  • Seafood: Along with blue fish, they are another excellent source of fatty acids easily included in the diet.
  • Nuts: Among them, nuts are those that stand out for their higher content of fatty acids.
  • Avocado: This fruit also has a high content of fatty acids and is easily adaptable to our diet.
  • Green leafy vegetables: Unexpectedly, lettuce or spinach also has a significant Omega 3 content.

How a diet rich in Omega 3 should be

Here we suggest an example of how a balanced diet menu could be, in which we incorporate foods rich in omega 3:


  • A glass of semi-skimmed milk with coffee or tea and a spoonful of honey
  • A slice of whole wheat bread with flax seeds with tomato, a quarter avocado and 5 natural walnuts


  • Salad of watercress, tomato, kiwi with a spoonful of sunflower seeds and virgin olive oil
  • Baked wild salmon with quinoa garnish
  • Roasted apple


  • Braised cabbage with half a tablespoon of sesame seeds
  • Zucchini and spinach omelette
  • Yogurt with a spoonful of chia seeds

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