相信大家都听说过omega-3脂肪酸对hahabet有多好多好吧 。

其实omega-3脂肪酸可以在各种营养食物中找到 。对于正在生酮的朋友们 ，可以在饮食中加入这些富含omega-3脂肪酸的食物哦 。

1 鲭鱼

鲭鱼营养丰富 ，每100g的量提供了200%的RDI(每日参考摄入量)维生素B12和100%的硒 。

而说到omega-3的含量 ，每100克的量中就达到5134毫克 。

2 鲑鱼

鲑鱼含有高质量的蛋白质和各种营养物质 ，包括大量的硒 、维生素B和维生素d 。

研究表明 ，经常吃鲑鱼等富含脂肪的鱼类的人患痴呆症 、抑郁症和心脏病等疾病的风险较低 。

100克鲑鱼中omega-3含量为2,260毫克 。

3 牡蛎

牡蛎所含的锌非常丰富 ，每100g牡蛎包含的RDI约为锌的300％ ，575%的维生素B12和70%的铜 。

4 沙丁鱼

沙丁鱼是小型油性鱼 ，通常用作零食 ，开胃菜 。很多生酮人士都喜欢吃沙丁鱼 ，因为它们美味且富含健康脂肪 。

每100克沙丁鱼提供超过200%的维生素B12 RDI, 96%的硒和24%的维生素d 。

5 鱼子酱

鱼子酱是鱼卵 ，是一种美味而奢华的食物 。常少量用于品尝 、装饰或开胃菜 。

鱼子酱提供胆碱和-3脂肪酸 。一汤匙鱼子酱能提供1086毫克omega-3脂肪酸 。

6 鱼肝油

鱼肝油通常作为补充剂服用 ，它富含维生素a和d 。说到omega-3脂肪酸 ，一汤勺鱼肝油含有2682毫克 。

7 亚麻籽

omega-3脂肪酸EPA和DHA只存在于一些动物食品 、藻类和海鲜中 。

亚麻籽是一种黄色或棕色的小种子 ，它含有镁和纤维等营养成分 。

在所有的植物性食品中 ，亚麻籽的ALA含量最高 。所以亚麻籽油是一种很受欢迎的omega-3补充剂 。一汤匙(约10.3克)亚麻籽提供2350毫克-3脂肪酸 。

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