10 Fruits Rich in Omega-3 Fatty Acids

Have you been hearing so much about omega-3 fatty acids lately? Read about eating fish, especially fatty fish at least two times a week?

Awareness of the health benefits of omega-3 fatty acids have suddenly increased in recent years. This is due to the many scientific studies which have proven how these essential fatty acids can be good for your health. It has been found to:

• prevent heart disease
• reduce inflammation in the body
• regulate cholesterol levels
• helps fight depression
• lower blood pressure levels
• reduce risk of blood clot

Why would the American Heart Association recommend eating salmon, mackerel, herring, sardines and albacore tuna? These fatty fish are some of the highest natural sources of omega-3 fatty acids. Just remember to bake, grill or boil them instead of frying. If you want other natural sources other than fish, go for flaxseeds and walnuts. How about fruits? Look for these nutritious fruits in your local market.

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Based on 100 gram serving, here’s how much omega-3 you will get in every fruit:

1. Raspberries – 126 mg
2. Common guava – 112 mg
3. Avocados – 110 mg
4. Blackberries – 94 mg
5. Elderberries – 85
6. Currants, European, black – 72 mg
7. Strawberry guava – 65 mg
8. Blueberries – 58 mg
9. Kumquats – 47 mg
10. Gooseberries – 46 mg

• Cantaloupe – 46 mg
• Acerola – 44 mg
• Sour, red cherries – 44 mg
• Kiwifruit – 42 mg
• Mangoes – 37 mg

* Nutrient data source: USDA

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