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The trend in recent years has been to eliminate fat intake as much as possible due to the false belief that fat is associated with weight gain. But, the truth is that not all fats should be treated equally and there is a type of fat that is indispensable for good health. The healthy fat that we need most is Omega 3.

Omega 3 is an essential fatty acid and studies continuously support that it has powerful properties: consumed in adequate amounts, it takes care of the heart, blood, joints, skin, eyesight and even the brain. 

The peculiarity of Omega 3 is that it is a fat that the body cannot produce on its own, so it is necessary to consume through supplements or, better yet, through food.

Because of the many benefits it has, Omega 3 seems to have become the most sought-after nutrient: highly recommended by nutritionists and appears prominently in many supermarket products. The World Health Organization (WHO) and the European Food Safety Authority (EFSA) have set the recommended daily intake of Omega 3 at 250 milligrams per day, but the truth is that a significant percentage of the population does not consume that quantity.

Today I have compiled 7 foods rich in omega 3 that are also delicious and that we can eat frequently because they only contribute good properties.


Extra virgin olive oil:

In addition to containing Omega-3 essential oils and large amounts of vitamins A and C, it contains oleic acid, which helps prevent LDL (the bad) cholesterol. The best way to consume it is raw, so do not hesitate to wash your salads and dishes with a good amount of olive oil.


It is one of the most complete foods that exist and one of my staples in the kitchen. I love its creamy texture, its mild flavor and the possibility of adapting it to many recipes. Today I propose that you consume it in the form of guacamole and combine it with a baked egg.


It is one of the most appetizing and typical snacks of our gastronomy, so why give it up? Taken in moderation, olives are really beneficial: in addition to being one of the best sources of healthy fatty acids, they are high in polyphenols and strengthen the immune system.


It is the nut with the highest contribution of Omega 3, 2,542 mg of this nutrient for every 7 nuts, an amount similar to that of fish. In addition, walnuts are rich in fiber and contribute to our health with large amounts of copper, manganese and vitamin E.


Peanut butter:

Source of Omega 3, zinc and potassium, it is also rich in proteins, flavonoids and other compounds that act as an antioxidant for the body. Peanut butter is very “in” right now and everyone is loving it, but it is important to choose one without salts or added sugars, which is made only with 100% peanuts. Buy it here!


Fatty fish such as salmon is the richest in Omega 3, but also has high-quality proteins. Studies emphasize that people who eat salmon regularly (twice a week) have a lower risk of heart problems and depression. I suggest you make one of my favorite recipes, Crispy Salmon in Almond Sauce.


Its high content of Omega 3, Omega 6 and arachidonic acid fatty acids strengthens the immune system, boosts metabolism and nourishes the skin. I love using it to intensify the flavor of many dishes, from, for example, adding it to creams and baked vegetables to simply spreading it on toast, it is a delight!

You tell me!

What is a healthy fat that you are already thinking about incorporating into your diet?


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