24/08/2023 / Health and Fitness
Discover 20 Foods that are Rich in Omega-3 Fatty Acids. Omega-3 fatty acids are essential to the body for maintaining a good cardiovascular, pulmonary, endocrine and immune system.
Some nutrients should be essentially taken by our bodies since they are not produced through metabolism. These are called essential nutrients. One such essential nutrient is omega-3 fatty acids. The omega-3 is highly essential for carrying out various necessary functions in the body. In this article, you will get to know about the 20 foods that are rich in omega-3 fatty acids.
Omega-3 fatty acids are polyunsaturated fatty acids. They are responsible for various vital functions in the body - like providing good skin, healthy hair, strong joints, enhanced brain health, regulated heart health and so on.
There are 3 main types of omega-3 fatty acids,
EPA (eicosapentaenoic acid)
DHA (docosahexaenoic acid)
ALA (alpha-linolenic acid)
EPA and DHA are found in animal foods and algae while ALA is found in plants. You need to have all three forms of omega-3 fatty acids to give good omega-3 nutrition to your body.
Before knowing the sources of omega-3, let us introduce you to the various health benefits of omega-3 fatty acids.
Omega 3 fatty acids are beneficial for both physical and mental health. They can,
Help in easing depression and anxiety
Improve eye health
Strengthen cardiovascular system
Reduce inflammation in your body
Benefit autoimmune diseases
Help in managing the symptoms of mental disorders
Reduce the risk of cancers
Fight asthma in children
Improve bone and joint health.
Alleviate menstrual pain
Support skin health
Provide you with better sleep.
Here is the list of foods that are rich in omega-3 fatty acids,
Mackerel is a small fatty fish that is rich in selenium, vitamin B12 and omega-3 fatty acids.
One serving of mackerel contains,
0.5 grams of DHA
0.4 grams of EPA
Salmon is one of the nutrient-dense seafood available. Other than omega-3 fatty acids, it also contains protein, magnesium, potassium, selenium, and B vitamins.
One serving of salmon contains,
1.2 grams of DHA
0.4 grams of EPA
Sea bass is a mild white fish that is rich in selenium, protein, calcium, phosphorus and omega-3 fatty acids.
One serving of sea bass contains,
0.4 grams of DHA
0.1 grams of EPA
Oysters are a type of shellfish that contains all three types of omega-3 fatty acids. Other than omega-3, they are also rich in zinc and vitamin B12.
One serving of oysters contains,
0.1 grams of ALA
0.2 grams of DHA
0.3 grams of EPA
Sardines are small oily fish that have a rich amount of omega-3 fatty acids, proteins, selenium, Vitamin D and Vitamin B12.
One serving of sardines contains,
0.7 grams of DHA
0.4 grams of EPA
Shrimps are a type of crustacean that is rich in protein, potassium and omega-3 fatty acids.
One serving of shrimp contains,
0.1 grams of DHA
0.1 grams of EPA
Anchovies are small saltwater fishes that are rich in omega-3 fatty acids, selenium, vitamin B3, vitamin B12 and proteins.
One serving of anchovies has,
0.4 grams of EPA
0.7 grams of DHA
Seaweeds or sea vegetables are a form of sea algae that are the source of food for ocean life. They are rich in nutrients like vitamins, minerals, antioxidants and omega-3 fatty acids.
Seaweeds contain 4-134 mg per 1 ounce of serving.
Chia seeds are edible seeds of flowering plants from the mint family. They are high in calcium, magnesium, phosphorus and omega-3 fatty acids.
One ounce of chia seeds contains 5.055 grams of ALA.
Hemp seeds are considered to be superfoods as they have a rich nutritional profile that is rich in proteins, vitamin E, magnesium and omega-3.
There are roughly 2.4 grams of ALA per 30 grams of hemp seeds.
Flax seeds are small oil seeds that give a good amount of protein, fibres and omega-3 fatty acids in one serving.
Flax seeds have 6.703 grams of ALA per tablespoon.
Walnuts are tree nuts that are nutritionally dense with omega-3 fatty acids and various antioxidants.
Walnuts contain 3.346 g of ALA per cup.
Edamame is a Japanese dish that is served with immature soybeans still in the pod. They are rich in vitamin C, iron, magnesium and calcium.
Edamame beans contain 0.28 g of ALA per half cup.
Kidney beans are kidney-shaped beans that are good sources of omega-3, iron, vitamin B6, magnesium and calcium.
Kidney beans contain 0.10 g of ALA per half-cup.
Soybean oil is a vegetable oil that is loaded with polyunsaturated fatty acids, especially omega-3.
Soybean oil has 0.92 g of ALA per tablespoon.
Wheat germ is a part of wheat grain that is responsible for giving birth to new plant sprouts. Although a small part, of wheat germ, is loaded with omega-3, thiamin, folates, magnesium, phosphorous and zinc.
Wheat germ contains 6.91 g of ALA per cup.
Cod liver oil is a type of fish oil that is rich in omega-3, vitamin A and vitamin D.
300 mg of cod liver oil contains,
84 mg of EPA
36 mg of DHA
Spinach is a green leafy vegetable that is rich in omega-3, vitamin C, iron, vitamin B6 and magnesium.
100 grams of spinach has 370 milligrams of omega 3.
Brussel's sprouts belong to the Brassicaceae family and are closely related to kale, cauliflower and mustard green. Besides omega-3 fatty acids, they are also rich in vitamin C and vitamin K.
A half-cup of raw Brussels sprouts has about 44 mg of ALA.
Purslane is a green leafy vegetable that is loaded with omega-3 fatty acids, vitamin A, vitamin C, magnesium, potassium, iron and calcium.
100 grams of purslane contains 300–400 milligrams of ALA.
Omega-3 fatty acids are polyunsaturated fatty acids that should be essentially taken through foods.
There are three types of omega-3, such as EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid) and ALA (alpha-linolenic acid).
Omega-3 fatty acids are found in walnuts, flax seeds, chia seeds, seaweeds, algae, broccoli, spinach, hemp seeds, mackerel, salmon and so on.
Vegetables like seaweed, algae, brussels sprouts, broccoli and spinach are rich in omega-3 fatty acids.
Yes! Eggs provide around 180 mg of omega-3 fatty acids per serving (2 eggs).
Omega-3 fatty acids can heal inflammation, blood clots, joint weaknesses and skin diseases.
Yes, but omega-3 fatty acids shouldn’t be taken more than 3 g per day as they can reduce immune function.
Some of the common symptoms of omega-3 fatty acids include brain fog, irritation, memory loss, joint weakness, brittle hair and skin irritations.
Yes! Omega-3 fatty acids can reduce dry skin, inflammations and acne, thereby enhancing your skin health.
Omega-3 fatty acids can be derived from a variety of plant sources like walnuts, flax seeds, chia seeds, seaweeds, algae, broccoli, spinach and hemp seeds.
Having excessive omega-3 fatty acids can reduce blood pressure, cause blood thinning and also increase the risk of excessive bleeding during injuries.
Omega-3 supplements are beneficial for people with arthritis, heart disease, depression or high triglycerides.
Yes! Vitamin D and omega-3 fatty acids can be taken together.
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