9 foods rich in omega-3 should be eaten regularly

Omega-3 is a group of fats consisting of three main forms: EPA, DHA (mainly from fish) and ALA (from plants). These are important components of cell membranes, and participate in regulating many activities in the body such as blood circulation, inflammatory response and nerve function. Getting enough omega-3s can help reduce the risk of cardiovascular disease and support brain health.

Because the body cannot produce it on its own, daily supplementation through food is necessary. Below are familiar omega-3 rich foods.

Mackerel

Mackerel is one of the richest sources of omega-3, especially rich in EPA and DHA. This type of fish also provides large amounts of vitamin B12, selenium, supports the nervous system, and is anti-oxidant. Mackerel can be prepared simply like grilled, braised or pan-fried, suitable for Vietnamese taste.

Salmon

Salmon has long been considered a food good for the heart and brain. In addition to omega-3, salmon also contains high quality protein, vitamin D and many essential minerals. Eating salmon regularly can reduce inflammation, support memory, and improve overall health.

Sardines

Canned sardines are convenient, can be eaten with bones, and help supplement calcium. This is a small fish but rich in omega-3, providing both vitamin D and B12. Sardines can be eaten directly or prepared with salad or bread.

Herring

Herring is a fatty fish high in omega-3 and rich in antioxidants and minerals. Eating this fish regularly supports the heart and reduces inflammation. Herring can be prepared in many ways such as grilled, fried or made into salad.

Oysters

Oysters not only contain omega-3 but are also rich in zinc, vitamin B12 and essential minerals. This is a good food for the immune system and overall health. Oysters can be eaten raw, grilled or processed into many familiar dishes.

Chia seeds

Chia seeds are a popular source of plant-based omega-3 (ALA) and are rich in fiber and protein. When soaked in water, chia seeds form a gel to help aid digestion. To eat chia seeds, you can add them to yogurt, smoothies or desserts.

Flax seeds

Flaxseeds contain high levels of ALA, making them very suitable for vegetarians. However, the hard shell makes it difficult for the body to absorb, so you should grind it before use. Mix into porridge, milk or cakes to take advantage of the nutritional benefits of this seed.

Walnut

Walnuts are rich in omega-3 and antioxidants, which are especially good for the brain. The brain-like appearance of this nut is often associated with memory-boosting benefits. Walnuts eaten directly or combined in light dishes such as salads and yogurt are nutritious.

Soybeans

Soybeans and soy products such as tofu and soy milk provide a certain amount of omega-3. This is also an important source of plant protein, suitable for a healthy diet. Soybeans are easy to prepare and popular in daily meals.

EPA and DHA from fish are the forms of omega-3 best absorbed by the body, while ALA from plants needs to be metabolized so is less effective. Therefore, both animal and plant sources should be combined to meet demand. In case you do not eat fish, you can consider supplementing with seaweed – a plant source of omega-3 that directly contains EPA and DHA.