相信大家都听说过omega-3脂肪酸对黄金城有多好多好吧。

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。

参考文献

：

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8.United States Department of Agriculture. Mollusks, Oyster, Eastern, Farmed, Raw.https://fdc.nal.usda.gov/fdc-app.html#/food-details/175172/nutrients

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