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Of the 11 different omega-3s, the three most important are DHA, EPA, and ALA. Let’s break down the benefits, the differences, and how it ties in with your ketogenic diet!What are Omega-3 Fatty Acids?Omega-3s are deemed essential polyunsaturated fatty acids because your body can’t make them, but they’re essential for health. This means you have to obtain these fatty acids from your diet. These fatty acids are used for important roles in various bodily processes, including heart health, inflammation, and brain function. The three widely discussed omega-3 fatty acids are EPA, DHA, and ALA. ALA is mostly found in plants, and EPA and DHA are found mostly in animal foods, such as fatty fish. Omega-3 deficiency is linked to depression, heart disease, cancer, arthritis, lower intelligence, and more. [1] [2] omega 3 fatty acids epa dha alaALA (alpha-linolenic acid)The most common omega-3 fatty acid in a standard American diet is ALA or alpha-linolenic acid. ALA is a necessary precursor of EPA or DHA, and it’s typically present in plant foods like kale, spinach, soybeans, walnuts, and seeds like chia and flax. It’s also present in some animal fats. Seed oils like canola (rapeseed) and flaxseed oil have a high content of ALA.
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Flax seeds also provide magnesium and fiber. One tablespoon (10. 3 grams) of whole flax seeds has 2,350 mg of omega-3s. [14]Try a keto recipe featuring flax seeds:Keto porridge! (low-carb oatmeal)Crispy battered broccoli bitesKeto Noatmeal overnight oats10. ) Chia SeedsChia seeds are delicious and nutritious, and they can be used as an egg replacement in keto vegetarian and vegan recipes. Chia seeds are loaded with manganese, magnesium, selenium, and eight essential amino acids. One ounce (28 grams) of chia seeds gives you 5,060 mg of omega-3s. [15]Get creative with chia seeds in your kitchen and try a keto raspberry chia seed pudding, keto cereal, or keto trail mix!benefits of chia seeds- omega 3 food source11. ) SoybeansSoybeans are a popular vegetarian and vegan source of protein and fiber. Soybeans also contain other nutrients like folate, vitamin K, potassium, and magnesium. Keep in mind soybeans are high in omega-6 fatty acids, and researchers have associated eating omega-6 in excess with inflammation.
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[5]For example, 3. 5 ounces (100 grams) of cooked, farmed Atlantic salmon has 2,260 mg of omega-3s. Most health advocates believe the best quality and healthiest fish is wild-caught instead of farmed. Interesting note: wild-caught salmon is significantly darker and more of a reddish-pink in color compared to farmed salmon, which is more of a lighter pink. You can typically tell if salmon is farmed or wild-caught just by looking at the color!Boost your omega-3s with this baked salmon keto recipe or this smoked salmon appetizer. omega 3
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MackerelMackerel are small, flavorful, nutrient-dense, fatty fish that is usually smoked and consumed as whole fillets!Just one 3. 5-ounce (100 gram) serving provides 100% of your RDI (reference daily intake) for selenium and 200% for vitamin B12. 3. 5 ounces (100 grams) of mackerel also gives you 5,134 mg of omega-3s. [6] 3.
