相信大家都聽說過omega-3脂肪酸對我們有多好多好吧。
其實omega-3脂肪酸可以在各種營養食物中找到。對於正在生酮的朋友們，可以在飲食中加入這些富含omega-3脂肪酸的食物哦。
1 鯖魚
鯖魚營養豐富，每100g的量提供了200%的RDI(每日參考攝入量)維生素B12和100%的硒。
而說到omega-3的含量，每100克的量中就達到5134毫克。
2 鮭魚
鮭魚含有高質量的蛋白質和各種營養物質，包括大量的硒、維生素B和維生素d。
研究表明，經常吃鮭魚等富含脂肪的魚類的人患痴呆症、抑鬱症和心臟病等疾病的風險較低。
100克鮭魚中omega-3含量為2,260毫克。
3 牡蠣
牡蠣所含的鋅非常豐富，每100g牡蠣包含的RDI約為鋅的300％，575%的維生素B12和70%的銅。
4 沙丁魚
沙丁魚是小型油性魚，通常用作零食，開胃菜。很多生酮人士都喜歡吃沙丁魚，因為它們美味且富含健康脂肪。
每100克沙丁魚提供超過200%的維生素B12 RDI, 96%的硒和24%的維生素d。
5 魚子醬
魚子醬是魚卵，是一種美味而奢華的食物。常少量用於品嘗、裝飾或開胃菜。
魚子醬提供膽鹼和-3脂肪酸。一湯匙魚子醬能提供1086毫克omega-3脂肪酸。
6 魚肝油
魚肝油通常作為補充劑服用，它富含維生素a和d。說到omega-3脂肪酸，一湯勺魚肝油含有2682毫克。
7 亞麻籽
omega-3脂肪酸EPA和DHA只存在於一些動物食品、藻類和海鮮中。
亞麻籽是一種黃色或棕色的小種子，它含有鎂和纖維等營養成分。
在所有的植物性食品中，亞麻籽的ALA含量最高。所以亞麻籽油是一種很受歡迎的omega-3補充劑。一湯匙(約10.3克)亞麻籽提供2350毫克-3脂肪酸。
參考文獻：
1.United States Department of Agriculture. Fish, Mackerel, Salted.https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/nutrients
2.United States Department of Agriculture. Fish, Salmon, Atlantic, Farmed, Cooked, Dry Heat.https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
3.United States Department of Agriculture. Fish, Salmon, Atlantic, Wild, Cooked, Dry Heat.https://fdc.nal.usda.gov/fdc-app.html#/food-details/171998/nutrients
4.Su, K-P., Huang, S-Y., Chiu, C-C., & Shen, W. W. (2003). Omega-3 fatty acids in major depressive disorder: A preliminary double-blind, placebo-controlled trial. Eur Neuropsychopharmacol, 13(4), DOI: 10.1016/s0924-977x(03)00032-4
5.Wang, C., Harris, W. S., Chung, M., Lichtenstein, A. H., Balk, E. M., Kupelnick, B., Jordan, H. S., & Lau, J. (2006). n-3 fatty acids from fish or fish oil supplements, but not alpha-linolenic acid, benefit cardiovascular disease outcomes in primary- and secondary-prevention studies: A systematic review. American Journal of Clinical Nutrition, 84(1), 5-17. DOI: 10.1093/ajcn/84.1.5
6.Barberger-Gateau, P., Letenneur, L., Deschamps, V., Peres, K., Dartigues, J-F., & Renaud, S. (2002). Fish, meat, and risk of dementia: Cohort study. British Medical Journal, 325(7370). 932-933. DOI: 10.1136/bmj.325.7370.932
7.Kalmijn, S., Boxtel, M. P. J., Ocke, M., Verschuren, W. M. M., Kromhout, D., & Launer, L. J. (2004). Dietary intake of fatty acids and fish in relation to cognitive performance at middle age. Neurology, 62(2), 275-280. DOI: 10.1212/01.wnl.0000103860.75218.a5
8.United States Department of Agriculture. Mollusks, Oyster, Eastern, Farmed, Raw.https://fdc.nal.usda.gov/fdc-app.html#/food-details/175172/nutrients
9.United States Department of Agriculture. Mollusks, Oyster, Pacific, Raw.https://fdc.nal.usda.gov/fdc-app.html#/food-details/174219/nutrients
10.United States Department of Agriculture. Fish, Sardine, Atlantic, Canned in Oil, Drained Solids With Bone.https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
11.United States Department of Agriculture. Fish, Caviar, Black and Red, Granular.https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/nutrients
12.United States Department of Agriculture. Fish Oil, Cod Liver.https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/nutrients
13.United States Department of Agriculture. Seeds, Flax Seeds.https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
14.Goyal, A., Sharma, V., Upadhyay, N., Gill, S., & Sihag, M. (2014). Flax and flaxseed oil: An ancient medicine and modern functional food. Journal of Food Science and Technology, 51(9), 1633-1653. DOI: 10.1007/s13197-013-1247-9
15.Singh, K. K., Mridula, D., Rehal, J., & Barnwal, P. (2011). Flaxseed: A potential source of food, feed, and fiber. Crit Rev Food Sci Nutr, 51(3), 210-222. DOI: 10.1080/10408390903537241
16.United States Department of Agriculture. Seeds, Chia Seeds,