It is well known that plant foods such as flaxseed, chia seeds, hemp seeds, walnuts and avocados are rich sources of omega-3 polyunsaturated fatty acids and can be included in our daily diet.
But, there is no food that does not contain even a small concentration of total fat and therefore omega-3 fatty acids, as every tissue (plant, or animal) is made up of cells.
Cells are the basic unit of any living organism.
Each cell is enclosed by a cell membrane, the lipid bilayer of which contains a unique proportion of fatty acids specific to each food.
Thus, some foods may have a stronger omega-3 profile, comparing to the rest.
According to international nutritional analyzes, omega-3 polyunsaturated fatty acids can be found in low but measurable concentrations in various tropical fruits, vegetables, pseudo-cereals, as well as several herbs.
1. Spinach and other green vegetables (arugula, portulaca).
2 cups of spinach (cooked) contain 0.3g. ω3 fatty acids, covering 10% of our daily needs.
2. Lettuce.
1 medium head of lettuce contains 0.3g. ω3 fatty acids, covering 10% of our daily needs.
3. Quinoa and wild rice.
Quinoa is one of the pseudo-cereals with the highest concentration of ω3 λ.ο.
100gr. uncooked quinoa contain 0.3g. ω3 λ.ο.
4. Mango-Banana-Melon.
Mango is the tropical fruit with the highest content of omega-3, with 1 fruit containing 77mg omega-3, followed by melon with 1 cup containing 58mg, like banana.
5. Greek Kritama and portulaca.
Kritama and portrida are an ideal summer choice for a salad high in Iodine and omega-3 fatty acids.
📂 Nutritional analyzes according to:
cronometer.com
nutritiondata.self.com