D - ESP  

Note: Omega 3 fatty acids

-- In oils: linseed oil -- fish oil -- walnut oil -- wheat germ oil -- soybean oil -- poppy seed oil -- corn germ oil -- olive oil

-- In animals: Mackerel (smoked) -- Tuna (cooked) -- Herring (smoked) -- Sprat -- Matjes (salted) -- Herring (raw marinated) -- Anchovy -- Herring fillet in tomato sauce (canned) -- Salmon (cooked, smoked) -- Mackerel (cooked) -- Sardine (cooked) -- Trout (cooked)

-- In seeds: Flaxseeds -- Walnuts -- Macademia nuts -- Hemp seeds -- Chia seeds

-- 1. Linseed oil 52.8g per 100g
-- 2. Flaxseed 22.2g per 100g
-- 3. Chia seeds 17.8g per 100g
-- 4. Walnut oil 12.2g per 100g
-- 5. Walnuts 10.2g per 100g
-- 6. Rapeseed oil 8.5g per 100g
-- 7. Tuna (cooked) 4.9g per 100g
-- 8. Herring (smoked) 4.1g per 100g
-- 9. Salmon (smoked) 3.0g per 100g
-- 10. Mackerel (cooked) 2.5g per 100g

The list of oils - omega-3 fatty acids per 100g:
Linseed oil 52.8g -- Fish oil (herring) 17.1g -- Walnut oil 12.2g -- Wheat germ oil 7.8g -- Soybean oil 7.7g -- Poppy seed oil 1.0g -- Corn germ oil 1.0g -- Olive oil 0.9g -- Cottonseed oil 0.7g -- Palm oil 0.5g -- Pumpkin seed oil 0.5g -- Grapeseed oil 0.5g -- Thistle oil 0.5g -- butter 0.5g -- almond oil 0.2g -- sunflower oil 0.2g

The list of fish and seafood - Omega-3 fatty acids per 100g:
Mackerel (smoked) 6.6g -- Tuna (cooked) 4.9g -- Herring (smoked) 4.1g -- Sprat 3.9g -- Matjes (salted) 3.8g -- Raw herring (marinated) 3.6g -- Anchovies 3.4g -- Herring fillet in tomato sauce (canned) 3.1g -- Salmon (cooked) 3.1g -- Salmon (smoked) 3.0g -- Mackerel (cooked) 2.5g -- Sardine (cooked) 1.8g -- Trout (cooked) 0.9g

"Mackerel contains an incredible 5,134 milligrams of omega-3 per 100 grams. For comparison: farmed salmon only has 2,260 milligrams."

The list of nuts, kernels, seeds - omega-3 fatty acids per 100g:
Flaxseed 20.2g -- Walnuts 10.2g -- Macademia nut 1.0g -- Sesame 0.7g -- Peanut 0.5g -- Sweet almond (roasted) 0.3g

presented by Michael Palomino (2023 / 2026 - news)

NUMBERS: Omega-3 fatty acids

-- In oils: linseed oil -- fish oil -- walnut oil -- wheat germ oil -- soybean oil -- poppy seed oil -- corn germ oil -- olive oil

-- In animals: Mackerel (smoked) -- Tuna (cooked) -- Herring (smoked) -- Sprat -- Matjes (salted) -- Herring (raw marinated) -- Anchovy -- Herring fillet in tomato sauce (canned) -- Salmon (cooked, smoked) -- Mackerel (cooked) -- Sardine (cooked) -- Trout (cooked)

-- In seeds: Flaxseeds -- Walnuts -- Macademia nuts -- Hemp seeds -- Chia seeds


Grams of omega-3 fatty acids per 100g
-- 1. Linseed oil 52.8g per 100g
-- 2. Flaxseed 22.2g per 100g
-- 3. Chia seeds 17.8g per 100g
-- 4. Walnut oil 12.2g per 100g
-- 5. Walnuts 10.2g per 100g
-- 6. Rapeseed oil 8.5g per 100g
-- 7. Tuna (cooked) 4.9g per 100g
-- 8. Herring (smoked) 4.1g per 100g
-- 9. Salmon (smoked) 3.0g per 100g
-- 10. Mackerel (cooked) 2.5g per 100g

The list of oils - omega-3 fatty acids per 100g:
Linseed oil 52.8g -- Fish oil (herring) 17.1g -- Walnut oil 12.2g -- Wheat germ oil 7.8g -- Soybean oil 7.7g -- Poppy seed oil 1.0g -- Corn germ oil 1.0g -- Olive oil 0.9g -- Cottonseed oil 0.7g -- Palm oil 0.5g -- Pumpkin seed oil 0.5g -- Grapeseed oil 0.5g -- Thistle oil 0.5g -- butter 0.5g -- almond oil 0.2g -- sunflower oil 0.2g

The list of fish and seafood - Omega-3 fatty acids per 100g:
Mackerel (smoked) 6.6g -- Tuna (cooked) 4.9g -- Herring (smoked) 4.1g -- Sprat 3.9g -- Matjes (salted) 3.8g -- Raw herring (marinated) 3.6g -- Anchovies 3.4g -- Herring fillet in tomato sauce (canned) 3.1g -- Salmon (cooked) 3.1g -- Salmon (smoked) 3.0g -- Mackerel (cooked) 2.5g -- Sardine (cooked) 1.8g -- Trout (cooked) 0.9g

"Mackerel contains an incredible 5,134 milligrams of omega-3 per 100 grams. For comparison: farmed salmon only has 2,260 milligrams."

The list of nuts, kernels, seeds - omega-3 fatty acids per 100g:
Flaxseed 20.2g -- Walnuts 10.2g -- Macademia nut 1.0g -- Sesame 0.7g -- Peanut 0.5g -- Sweet almond (roasted) 0.3g

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News

April 30, 2024:
Omega-3 Fatty Acids: Occurrence in Plant-Based Foods
(Dt. orig.: Omega-3-Fettsäuren: Vorkommen in pflanzlichen Lebensmitteln)
https://proveg.org/de/5-pros/pro-gesundheit/omega-3-fettsaeuren

Translation:

Omega 3 fatty acids
α-Linolensäure	Leinöl, Hanföl, Walnussöl, Rapsöl, Chia-Samen
Eicosapentaensäure (EPA)	Hering (Atlantik, Ostsee), Thunfisch, Sprotte, Lachs; Mikroalgen
Docosahexaensäure (DHA)	Thunfisch, Sprotte, Lachs, Hering (Ostsee), Makrele; Mikroalgen (Schizochytrium sp. und Ulkenia sp.)

---

in the Internet Archives since Sep 7, 2024: Omega-3 fatty acids in food
(Dt. orig.: Omega-3-Fettsäuren in Lebensmitteln)
https://www.orthomol.com/de-de/ernaehrung/naehrstoffe/omega-3-fettsaeuren-lebensmittel

-- 1. Linseed oil 52.8g per 100g
-- 2. Flaxseed 22.2g per 100g
-- 3. Chia seeds 17.8g per 100g
-- 4. Walnut oil 12.2g per 100g
-- 5. Walnuts 10.2g per 100g
-- 6. Rapeseed oil 8.5g per 100g
-- 7. Tuna (cooked) 4.9g per 100g
-- 8. Herring (smoked) 4.1g per 100g
-- 9. Salmon (smoked) 3.0g per 100g
-- 10. Mackerel (cooked) 2.5g per 100g

Translation:

Omega-3 fatty acids are among the polyunsaturated fats. The three most important types are alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). They are very important for human health. Among other things, they support brain function, eye health, and the cardiovascular system.

[The human body can’t produce these omega-3 fatty acids on its own – so you need to eat certain foods regularly].

Foods High in Omega-3 Fatty Acids

You can find Omega-3 foods from both plant and animal sources. Alpha-linolenic acid (ALA) is found in plant foods like flaxseeds, walnuts, as well as in plant oils such as flaxseed oil, walnut oil, rapeseed oil, and hemp oil. Fruits, on the other hand, rarely contain Omega-3. One exception is avocados, which contain a small amount of ALA as well as plenty of the Omega-6 fatty acid linoleic acid.

Your body can convert ALA into docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), but only to a limited extent. That's why you should also regularly get these two fatty acids from food. Good sources of DHA and EPA are fatty fish like salmon, tuna, herring, mackerel, sardines, trout, and certain microalgae (for example, Ulkenia), as well as fish oil, algae oil, and krill oil made from them. Eggs also contain DHA. One egg naturally has about 155 milligrams of omega-3 fatty acids. Omega-3 eggs have a lot more. The hens are fed special feed for this effect. However, you shouldn't meet your needs just through omega-3 eggs, as they also contain cholesterol and saturated fats.

Omega-3 fatty acids are important for brain function, eye health, and the cardiovascular system. Find out here which foods contain omega-3 fatty acids and how you can easily incorporate them into your diet.

Below you’ll find ten foods with omega-3 that are especially valuable for your daily diet and can help you meet your needs for these essential fatty acids:

-- 1. Linseed oil 52.8g per 100g
-- 2. Flaxseed 22.2g per 100g
-- 3. Chia seeds 17.8g per 100g
-- 4. Walnut oil 12.2g per 100g
-- 5. Walnuts 10.2g per 100g
-- 6. Rapeseed oil 8.5g per 100g
-- 7. Tuna (cooked) 4.9g per 100g
-- 8. Herring (smoked) 4.1g per 100g
-- 9. Salmon (smoked) 3.0g per 100g
-- 10. Mackerel (cooked) 2.5g per 100g

Omega-3 with VitE
Omega-3 fatty acids react quickly with oxygen and can easily oxidize. The fat-soluble antioxidant vitamin E offers some protection against this. So, it makes sense to take enough vitamin E when you’re getting omega-3 fatty acids.

The list of oils - omega-3 fatty acids per 100g:
Flaxseed oil 52.8g -- Fish oil (herring) 17.1g -- Walnut oil 12.2g -- Wheat germ oil 7.8g -- Soybean oil 7.7g -- Poppy seed oil 1.0g -- Corn germ oil 1.0g -- Olive oil 0.9g -- Cottonseed oil 0.7g -- Palm oil 0.5g -- Pumpkin seed oil 0.5g -- Grape seed oil 0.5g -- Safflower oil 0.5g -- Butter 0.5g -- Almond oil 0.2g -- Sunflower oil 0.2g

The list of fish and seafood - omega-3 fatty acids per 100g:
Mackerel (smoked) 6.6g -- Tuna (cooked) 4.9g -- Herring (smoked) 4.1g -- Sprat 3.9g -- Matjes herring (salted) 3.8g -- Raw herring (marinated) 3.6g -- Anchovies 3.4g -- Herring fillet in tomato sauce (canned) 3.1g -- Salmon (cooked) 3.1g -- Salmon (smoked) 3.0g -- Mackerel (cooked) 2.5g -- Sardine (cooked) 1.8g -- Trout (cooked) 0.9g

The list of nuts, seeds, and kernels - Omega-3 fatty acids per 100g:
Flaxseeds 20.2g -- Walnuts 10.2g -- Macadamia nuts 1.0g -- Sesame 0.7g -- Peanuts 0.5g -- Sweet almonds (roasted) 0.3g --

The list of fruits - Omega-3 fatty acids per 100g:
Fruits: Blackberries 0.3g -- Avocado 0.1g

The list of salads - Omega-3 fatty acids per 100g:
Arugula 0.2g -- Spinach 0.2g -- Brussels sprouts 0.1g -- Lettuce 0.1g

Others - Omega-3 fatty acids per 100g:
Sea buckthorn 1.8g -- Soy bread 1.4g -- Chicken egg 0.2g

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Feb 4, 2025: Omega-3 fatty acids slow aging - even better when combined with Vitamin D and with moderate exercise:
Study: Omega-3 fatty acids slow aging
(Dt. orig.: Studie: Omega-3-Fettsäuren bremsen Alterung)

https://science.orf.at/stories/3228736/

Translation:

Omega-3 fatty acids can measurably slow down aging, according to a new study: taking one gram daily slowed biological aging by up to four months over three years. When Omega-3 intake was combined with vitamin D and exercise, the effects were even greater.

The results (link ENGL) were published in the journal „Nature Aging“. Omega-3 fatty acids are found, for example, in salmon or spinach. For the study, the team at the University of Zurich analyzed data from 777 Swiss participants in the „Do-Health Study“ (link ENGL), Europe’s largest aging study.

The study participants were divided into eight different groups. Each group underwent a different therapy for three years: Omega-3, vitamin D, an exercise program, or combinations of these therapies. One group received a placebo.

Chemical changes

Before and after the intervention, the biological age of the study participants was measured. To measure age, the researchers used so-called epigenetic clocks. These capture chemical changes in the DNA, known as methylation, and thus quantify the difference between biological and chronological aging.

Taking Omega-3 fatty acids slowed aging over this three-year period by 2.9 to 3.8 months. This happened regardless of gender, age, or body mass index. However, the team admits that there is no widely accepted gold standard for measuring biological age.

In animal research, taking Vitamin D or Omega-3 had already shown promising results for slowing biological aging. Whether these measures also work in humans was unclear until now.

red, science.ORF.at/Agencies

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Mackerel on June 5, 2025: The underrated star on your plate: This fish is the true Omega-3 king
Dt. orig.: Der unterschätzte Star auf eurem Teller: Dieser Fisch ist der wahre Omega-3-König
https://www.suedtirolnews.it/unterstellung/wer-haette-das-gedacht/dieser-fisch-ist-der-wahre-omega-3-koenig

Translation:

From: red

The omega-3 shock: mackerel clearly beats salmon
Salmon is considered the measure of all things when it comes to healthy nutrition and omega-3 fatty acids. But new data shows: Another fish that many of you already know clearly beats salmon - and not just in terms of taste, but also in terms of nutritional value. Mackerel contains an incredible 5,134 milligrams of omega-3 per 100 grams. For comparison: farmed salmon only has 2,260 milligrams.

The real superpower from the sea
Mackerel is not just a cheap alternative - it is a true superfood. The omega-3 fatty acids it contains, especially DHA and EPA, support the heart and circulation, promote brain development in children and slow down age-related cell processes. If you want to eat consciously, you can't ignore this type of fish.

Regionally available and versatile
Even in South Tyrol, mackerel is by no means exotic: it can be regularly found in the refrigerated shelves of supermarkets or at the weekly markets from Meran to Brunico - fresh, smoked or canned. And it is also impressive from a culinary point of view: whether grilled, fried or pickled – mackerel can be easily integrated into classic and modern dishes.

Fewer pollutants, more safety
Compared to larger predatory fish, mackerel contains significantly fewer pollutants such as mercury. The reason: Their lifespan is shorter, they are lower on the food chain - and that makes them a safe choice for you and your families.

The better fish for your everyday life
Salmon may have prestige - but when it comes to nutritional value, price and availability, mackerel is clearly ahead. Especially in a region like South Tyrol, where traditional cuisine and conscious nutrition go hand in hand, this fish deserves more attention. So it's time to pay attention not just to the name, but to the inner values ​​when making your next purchase.

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July 3, 2025:
Omega-3 fatty acids: Cover your needs with these foods
(Dt. orig.: Omega-3-Fettsäuren: Mit diesen Lebensmitteln decken Sie Ihren Bedarf)
https://www.cerascreen.ch/blogs/gesundheitsportal/omega-3-lebensmittel

Translation:

Elisa Frey

-- Omega-3 fatty acids have an anti-inflammatory effect and can have a preventive effect on cardiovascular diseases.
-- Omega-3 fatty acids are found in abundance in fatty sea fish such as mackerel, herring and salmon. Experts recommend eating sea fish once or twice a week.
-- In addition, the valuable omega-3 fatty acids are found in vegetable oils such as linseed, rapeseed or walnut oil.
-- Dietary supplements can be useful for certain groups of people, for example pregnant women, people at increased risk of cardiovascular disease or people who do not eat fish.