Omega-3-Lebensmittel: Das sind die besten Quellen

Omega-3 foods: These are the best sources

Omega-3 deficiency: what are the consequences? Reading Omega-3 foods: These are the best sources 6 minutes Next Vitamin K: Function, symptoms of deficiency & food list

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Omega-3 fatty acids are known for their anti-inflammatory effects. They serve as building blocks for cells and support heart and brain health.

In the article about the effects of omega-3 fatty acids , you will learn why they are so important for us. A lack of omega-3 fatty acids can have health consequences.

Here you can find out which foods are the best sources of omega-3 and how you can incorporate them into your diet.

At the end of the article there is a voucher for our Vegan Omega-3 waiting for you.

It’s worth reading on!

What are omega-3 fatty acids?

Omega-3 fatty acids, along with omega-6 fatty acids, are among the essential fatty acids that we must consume through our diet.

The most important omega-3 fatty acids are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA).

The body needs all three omega-3 fatty acids. ALA is the only one of the three that is considered essential because the body can produce EPA and DHA from ALA.

However, there is a catch: the conversion of ALA into EPA and DHA is very inefficient. It is about 5%. For this reason, it is very important to also consume EPA and DHA through food.

Animal sources of omega-3, such as fish, are rich in EPA and DHA. Plant foods provide almost exclusively ALA. Algae are an exception: they are very rich in DHA and EPA. [1]

Foods rich in omega-3 fatty acids

The best plant-based sources of omega-3:

1. Algae oil

Algae oil is by far the best plant-based source of omega-3. It provides a whopping 10 g of EPA and 29.5 g of DHA per 100 g.

High-quality algae oil tastes very pleasant and doesn't smell fishy. You should also make sure that the algae oil has been tested for heavy metals, because unfortunately many products are contaminated. The algae oil from Viktilabs is of the highest quality and has been tested for heavy metals by TÜV SÜD ELAB.

2. Linseed oil

Linseed oil is rightly famous among plant-based sources of omega-3. With a content of 53.3 g ALA/100 g oil, it provides a good portion of these unsaturated fatty acids. [2]

Linseed oil tastes wonderful in salads, for example as a base for delicious dressings. You can also use linseed oil to make spreads, dips and pesto. If you prefer something simple, you can also drizzle the oil on the dish after cooking to give it a nutty note. However, since linseed oil is very sensitive to heat, you should not heat it.

3. Flaxseed

Of course, not only linseed oil contains important omega-3 fatty acids, but also the linseeds themselves. You can use them to make delicious puddings and shakes, but the flax seeds also work well in muesli and bread or as a salad topping with an omega-3 content of 22.8g ALA/100g. [3]

Flax seeds have a positive effect on digestion and help prevent cravings. They also contain many minerals and vitamins.

4. Chia seeds

Just like flax seeds, chia seeds swell when combined with liquid. This binding effect makes them a perfect base for pudding, muesli and sweet baked goods. With 17.5g ALA/100g, the superfood is not only rich in omega-3, but also contains many antioxidants and is an excellent source of protein. [4]

Omega-3, chia seeds

5. Walnut oil

With 10.4g ALA/100g, walnut oil is also a good source of omega-3 fatty acids. It is also rich in vitamins E and K, making it a real power oil. [5] Walnut oil tastes particularly good in spicy or autumnal dishes, for example in combination with rocket.

Omega-3, linseed oil, linseed

The best animal sources of omega-3:

1. Mackerel

Mackerel is the food richest in omega-3 among animal sources. Whether in the oven or on the grill, with lemon or garlic, thanks to the high omega-3 content of 5.1g, it is worth incorporating mackerel into your diet. [6]

2. Salmon

2.5 g of Omega-3/100g also makes salmon an ideal source of Omega-3. It also contains a good amount of protein and oxidants. [7]

The German Nutrition Society recommends eating fatty fish twice a week. [8]

Omega-3, salmon, fish

3. Herring

Whether it's a classic herring salad or fried herring, the fish brings a good portion of Omega-3 to the table with 2.4 g Omega-3/100g. [9]

In addition to a high content of protein and healthy fat, herring has another advantage: it is usually much cheaper than tuna and salmon.

4. Tuna

At 2.4 g, 100 g of tuna contains a lot of unsaturated fatty acids. Compared to its other fatty relatives, it is particularly low in calories. Its high content of protein, iodine, zinc and vitamin D also makes tuna one of the healthiest sources of Omega 3. [10]

To benefit from the many advantages of tuna, you should consume it fresh, as canned tuna often contains preservatives.

5. Sardines

Sardines may be small, but they contain a lot of nutritional value. With 0% carbohydrates, they have a good 25% protein, lots of vitamins and minerals and 1.5g of Omega-3 per 100g. [11] Like other types of fish, regular consumption of sardines reduces the risk of cardiovascular disease. [12]

Conclusion: Fish is not the only source of Omega-3

A diet with sufficient omega-3 fatty acids is essential for our health. Fish is often touted as the best source of omega-3, but plant-based foods can also provide plenty of omega-3.

However, it is always important to remember that the body cannot utilize plant-based omega-3 as well as animal-based omega-3.

Despite good sources of omega-3, it is not easy to meet the need for omega-3 fatty acids through food. The vegan algae oil capsules from Viktilabs provide valuable DHA and EPA in a balanced ratio of 1:3.