Rich Content of Omega - 3 fattty acids: An overview
As the research suggests to consume atleast 500 mg per day of long-chain omega-3 fatty acids.
To achieve this one can consume two or three serves of fish a week and also going for intake of fish oil and omega - 3 enriched food or drinks such as eggs, bread, milk.
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Content of Omega - 3 fattty acids (EPA and DHA) per 150 g serve of varieties of fish are:
- Salmon Fish - 500 mg and above
- Canned Salmon - between 500 mg - 1000 mg
- Canned Sardinnes - 1500 mg
- Trout - between 300 mg - 400 mg
- Gem fish - above 500 mg
- Canned tuna - 1500 mg
- Rainbow trout - 300 mg - 400 mg
- Snapper - 200 mg - 300 mg
- two slices of fish oil-enriched white bread - 50 mg- 120 mg
- lean beef or lamb (65 g) - 20 mg - 90 mg
- one fish oil enriched egg - 125 mg
- fish oil enriched margarine (10 g) - 60 mg
- one regular egg - 70 mg - 80 mg.
For more details about omega-3 fatty acids and intake and supervision of fish oil capsules refer your health care provider.
