YOUTUBE Script Sharing: Ten Foods Rich in Omega-3

We need to understand that there are three main types of Omega-3: ALA, EPA, and DHA. ALA is a plant-based Omega-3, primarily found in certain vegetable oils, nuts, seeds, and other foods. EPA and DHA, on the other hand, are animal-based Omega-3s, mainly found in some deep-sea fish and algae. EPA and DHA are the most active and effective forms of Omega-3, which can be directly absorbed and utilized by the human body, while ALA needs to be converted into EPA and DHA in the body to be effective, but the conversion rate is very low, only about 5% to 10%. Therefore, when choosing foods that contain Omega-3, we should prioritize those rich in EPA and DHA, while also moderately consuming some ALA-containing foods to achieve a balanced nutritional intake. So, what specific foods are rich in Omega-3? Let's take a look one by one!

The first food is salmon, which everyone is familiar with. Salmon is a type of deep-sea fish, known for its delicious flesh and rich nutrition, making it one of the best sources of Omega-3. Every 100 grams of salmon contains about 2.3 grams of Omega-3, with a ratio of EPA to DHA of about 1:1. Salmon not only provides the Omega-3 we need but also offers protein, calcium, iron, zinc, selenium, and vitamins A, D, and B12. There are many ways to consume salmon, including raw, grilled, boiled, or in salads, as long as it is not overly processed, its nutritional value can be preserved. It is recommended to eat salmon at least twice a week.

The second food is herring. Herring is a small fish, and although it is not large, it has a high Omega-3 content. Every 100 grams of herring contains about 1.7 grams of Omega-3, with a ratio of EPA to DHA of about 2:1. In addition to being rich in Omega-3, herring is also high in protein, iron, zinc, copper, chromium, and vitamins A, D, and B12. There are many ways to consume herring, including grilling, boiling, making burgers, or sandwiches, as long as excessive fats and salt are not added, its nutritional value can be preserved. It is recommended to eat herring at least once a week.

The third food is broccoli. Broccoli is a very common vegetable, resembling a flower, with a light green or white color and a tender texture with a sweet taste. Broccoli is a plant-based source of Omega-3, containing about 0.2 grams of Omega-3 per 100 grams, all of which is ALA. In addition to being rich in Omega-3, broccoli is also high in dietary fiber, vitamins C, K, and folate, which can help promote digestion, enhance immunity, and prevent anemia. There are many ways to consume broccoli, including steaming, stir-frying, stewing, or making soup, as long as it is not overcooked, its nutritional value can be preserved. It is recommended to eat at least one serving of broccoli daily.

The fourth food is flaxseeds. Flaxseeds are small, flat seeds that are brown or golden in color and have a nutty aroma. They are a plant-based source of Omega-3, containing about 22.8 grams of Omega-3 per 100 grams, all of which is ALA. In addition to being rich in Omega-3, flaxseeds are also high in dietary fiber, plant protein, magnesium, manganese, copper, phosphorus, and phytoestrogens, which can help lower cholesterol, stabilize blood sugar, and regulate hormones. There are many ways to consume flaxseeds, including grinding them into powder, extracting oil, soaking in water, or sprinkling on cereals or salads, as long as they are not heated, their nutritional value can be preserved. It is recommended to eat at least one tablespoon of flaxseeds daily.

The fifth food is walnuts. Walnuts are a common nut that resembles a small brain, with a dark brown color and a sweet flavor. They are a plant-based source of Omega-3, containing about 9.1 grams of Omega-3 per 100 grams, all of which is ALA. In addition to being rich in Omega-3, walnuts are also high in dietary fiber, plant protein, magnesium, potassium, iron, zinc, and vitamins E, B6, and B9. There are many ways to consume walnuts, including eating them raw, roasting, using them as filling, or in pastries, as long as excessive fats and sugars are not added, their nutritional value can be preserved. It is recommended to eat at least a handful of walnuts daily.

The sixth food is fish oil. Fish oil is a fat extracted from the liver or muscle of fish, and it is an animal-based source of Omega-3, containing about 37.8 grams of Omega-3 per 100 grams, with a ratio of EPA to DHA of about 3:2. Fish oil not only provides the Omega-3 we need but also offers vitamins A and D. Fish oil is consumed in the form of supplements, and it is advisable to choose high-quality, pure, and uncontaminated fish oil products, following the instructions for use. It is recommended to take at least one fish oil capsule daily, about 1 gram.

The seventh food is chia seeds. Chia seeds are seeds from the Americas, resembling small black beans, and can be black or white in color with a neutral taste. They are a plant-based source of Omega-3, containing about 17.8 grams of Omega-3 per 100 grams, all of which is ALA. In addition to being rich in Omega-3, chia seeds are also high in dietary fiber, plant protein, calcium, magnesium, iron, zinc, and antioxidants. There are many ways to consume chia seeds, including soaking in water, sprinkling on cereals or salads, or making jelly or pudding, as long as they are not heated, their nutritional value can be preserved. It is recommended to eat at least one tablespoon of chia seeds daily, about 10 grams.

The eighth food is soybeans. Soybeans are a common legume, resembling a yellow round ball, and can be yellow or green in color with a delicious taste. They are a plant-based source of Omega-3, containing about 1.3 grams of Omega-3 per 100 grams, all of which is ALA. In addition to being rich in Omega-3, soybeans are also high in dietary fiber, plant protein, iron, zinc, copper, manganese, and phytoestrogens, which can help lower cholesterol, prevent osteoporosis, and regulate hormones. There are many ways to consume soybeans, including making soy milk, tofu, soy sauce, or bean sprouts, as long as excessive fats and salt are not added, their nutritional value can be preserved. It is recommended to eat at least one serving of soybeans daily, about 50 grams.

The ninth food is spinach. Spinach is a very common leafy vegetable, resembling a green fan, with a dark green color and a mild taste. It is a plant-based source of Omega-3, containing about 0.1 grams of Omega-3 per 100 grams, all of which is ALA. In addition to being rich in Omega-3, spinach is also high in dietary fiber, vitamins C, K, folate, iron, calcium, and magnesium, which can help promote digestion, enhance immunity, and prevent anemia. There are many ways to consume spinach, including eating it raw, stir-frying, stewing, or making soup, as long as it is not overcooked, its nutritional value can be preserved. It is recommended to eat at least one serving of spinach daily.

The tenth food is seaweed. Seaweed is a plant that grows in the ocean, with various appearances and colors, including green, red, and brown, and has a delicious taste. It is an animal-based source of Omega-3, containing about 0.5 grams of Omega-3 per 100 grams, with a ratio of EPA to DHA of about 1:1. In addition to being rich in Omega-3, seaweed is also high in iodine, calcium, magnesium, iron, zinc, and vitamins A, C, and K. There are many ways to consume seaweed, including making kelp, nori, kombu, and seaweed snacks, as long as excessive fats and salt are not added, their nutritional value can be preserved. It is recommended to eat at least one serving of seaweed daily.

These are the ten foods rich in Omega-3 that we have introduced. Remember to like and subscribe so that more people can see this video. Thank you for watching, and see you next time!

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