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Omega-3 fatty acids are essential because the body is not capable of producing them on its own. That's why it is crucial we get enough from our diet. Omega-3s are extremely beneficial; they are an integral part of cell membranes throughout the body and affect cell receptors in these membranes. They also help with hormone production and regulate blood clotting, contraction and relaxation of artery walls, and inflammation in the body. They have been shown to reduce the risk of heart disease, stroke, and cancer, and may help control eczema, depression, and rheumatoid arthritis.

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1. Mackerel

Fish are typically rich in omega-3s, but mackerel leads the crowd with an average omega-3 content of around 5000 mg per 100g of fish. Mackerel are small, fatty fish commonly eaten smoked as fillets. It requires almost no preparation, as it is often sold smoked with various spices or canned, though fresh mackerel is also available.

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