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Omega-3s are “essential” fatty acids because the body isn’t capable of producing them on its own. That’s why it is crucial that we get enough omega-3 fatty acids from out diet. Omega-3s are extremely beneficial - they are an integral part of cell membranes throughout the body and affect the function of the cell receptors in these membranes. Omega-3-fatty acids help with hormone production, they regulate blood clotting, contraction, and relaxation of artery walls and levels of inflammation in the body. They have been shown to help prevent heart disease and stroke may help control eczema, depression, and rheumatoid arthritis, and may play protective roles in cancer and other conditions.

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1. Mackerel

Fish are typically rich in omega-3, but mackerel clearly leads the crowd with an average omega-3-content of 4107mg or 5134mg per 100g of fish. Mackerels are small, fatty fish commonly eaten smoked as whole fillets. They require almost no preparation and can be bought smoked with various spices and ready to eat, in cans, or fresh ready to put on the grill. They are delicious served as sandwich paste with black pepper and pickles and are perfect for breakfast or an evening snack.

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