Omega-3 fatty acids are one of the “good” types of fat and are incredibly important for your overall health. These are very “essential” fatty acids as they are required for almost every process in the body. But the body isn’t capable of producing them on its own. Therefore, we have to get them from our diet. So, here is a list of some of the best Omega 3 fatty acids food sources.
Before going further, let me tell you that there are three types of omega-3 fats.
- ALA (alpha-linolenic acid): Found in Plant Foods.
- EPA (eicosapentaenoic acid): Found in Animal Foods.
- DHA (docosahexaenoic acid) Found in Animal Foods.
*The RDA for Omega-3 fatty acids is 1.6g/day for adult men and 1.1g/day for healthy adult women.
Omega 3 Fatty Acids Food Sources: FISH & Other SEAFOOD
Fatty fish and other seafood are an excellent dietary source of omega-3. They are the richest sources of two forms of omega-3 fatty acids called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Unlike fatty meat products, fish is not high in saturated fat.
The American Heart Association recommends eating fish (especially cold-water fatty fish) at least twice (two servings) a week. Here are some of the best omega 3 fatty acids food sources:
- SALMON (1,921 mg in one 3-oz serving)
- HERRING (1,885 mg in one 3-oz serving)
- MACKEREL (1,209 mg in one 3-oz serving)
- SARDINES (1,363 mg in 1 can)
- CAVIAR (1,086 mg per serving)
- TUNA (1,600 mg per serving)
GREEN LEAFY VEGETABLES
If you don’t like fish and just prefer a vegetarian or vegan diet, you can still meet the recommended omega-3 intake by eating vegetables. They are good sources of ALA, one form of omega-3 fatty acids. Apart from ALA, these veggies are fully loaded with fiber and other nutrients. Not many people know that these green leafy vegetables are quite rich in Omega-3 fats.
- BROCCOLI (186 mg in 1 cup chopped)
- SPINACH (166 mg in 1 cup cooked)
- KALE (134 mg in 1 cup, chopped)
- BRUSSELS SPROUTS (270 mg Omega 3s per cup cooked)
- CAULIFLOWER (207 mg in 1 cup)
- NAVY BEANS (322 mg Omega 3s per cup)
SEEDS
Seeds are considered to be nutritional powerhouses. They are loaded with calcium, protein, magnesium, vitamins, minerals and dietary fibers. Seeds are by far the richest whole-food source of the omega-3 fat, particularly alpha-linolenic acid (ALA).
When consumed as part of a healthy diet, seeds can help lower the risk of type 2 diabetes, reduce blood sugar, cholesterol, blood pressure and even the risk of cancer.
Seeds can be eaten whole as snacks, or you can blend and spread them on bread and crackers as butter. You can also sprinkle seeds on salads and ground into powder, which can be added to baked goods and pancakes.
- FLAXSEEDS (2,338 mg omega-3s in 1 tablespoon of whole flax seeds)
- CHIA SEEDS (2,457 mg omega-3s in 1 tablespoon)
- MUSTARD SEEDS (100 mg of omega-3s in one tiny teaspoon)
WALNUT
Walnut is a convenient and delicious way to get omega-3s into your diet. It contains an excellent source of plant-based, omega-3 fatty acid called alpha-linolenic acid, or ALA. Walnuts are very nutritious and loaded with fiber, antioxidants, copper, manganese, vitamin E and important plant compounds.
Walnuts can often be eaten on their own as a snack. However, they can also be chopped and added to your favorite salads, pasta, fruits, desserts, breakfast cereals, soups, and baked goods.
An ounce (28 grams) of walnuts has 2,542 mg of omega-3 fatty acids.
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SOYBEAN
It is quite well known that soybean is a good source of fiber and vegetable protein. But, do you know that this plant source is one of the best Omega 3 fatty acids food sources? Soybeans contain ALA, which promotes heart health. In fact, studies have shown that one bowl of lightly cooked soybeans provides more omega-3 fatty acids than some cold water fish.
Soybean is also easily accessible in more processed forms (tofu, soy milk, and soybean-based cooking oil).
1/2 cup (86 grams) of dry roasted soybeans contains 1,241 mg of Omega-3 fatty acids.
PLANT OILS
Plant oils contain omega-3 fatty acids in plentiful amounts, usually in the form of ALAs. Our body converts this ALA to EPA and DHA, both of which are found in fish. Here are some of the best plant oils which are rich in omega-3s:
- FLAXSEED OIL (one tablespoon (15 ml) contains 7,196 mg of omega-3 fatty acids)
- CANOLA OIL (1,279 mg Omega 3s per tbsp)
- MUSTARD OIL (826 mg Omega 3s per tbsp)
- SOYBEAN OIL (923 mg Omega 3s per tbsp)
Other good options include walnut oil, hemp oil and olive oil. Each and every oil has a healthy serving of omega-3s and is ideal for different recipes and cooking methods.
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COD LIVER OIL
It’s an oil which is extracted from the liver of codfish. It is more of a supplement than a food. Along with omega 3, this oil is extremely rich in Vitamin D and Vitamin A. It provides 2,664 mg of Omega 3 fatty acids per tablespoon.
FORTIFIED FOODS
In recent years, a plethora of omega-3-fortified food items has reached the market.
You’ll most likely find the following foods fortified with omega-3 fatty acids.
- Milk
- Juices
- Soy beverages
- Yogurt
- Eggs
- Margarine
These fortified foods and beverages contain approximately 30 mg to 100 mg of EPA and DHA per serving.