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Omega-3s are a fat source mainly found in plant-based foods and fatty fish.
Omega-3s must be acquired through food and are vital for normal cell function.
Chia Seeds
A 1-ounce serving of chia seeds provides 5 g of ALA.
3.
Raw salmon fillet ready for cooking shot from above.filadendron / Getty Images
Flax Seeds
Likechia seeds,flaxseedsare rich in ALA.
Ground flaxseeds contain 5.5 g ALA per 1-ounce serving.
Walnuts
A 1-ounce serving ofwalnutshas 2.4 g of ALA.
5.
Sardines
A unique source of omega-3s,sardinesboast roughly equal amounts of ALA, EPA, and DHA.
However, the bones are safe to consume and providecalciumand vitamin D.
6.
Mackerel
A 3-ounce portion of the fatty fishmackerelprovides 0.8 g EPA and 1.2 g DHA.
Spinach
Perhaps surprisingly, cookedspinachcontains omega-3s.
One cup of cooked spinach provides 0.2 g of ALA.
10.
Soybeans
Soybeans are a plant-based protein used to maketofu, tempeh,soy milk, and othersoyproducts.
One cup of soybeans provides 2.5 g of ALA.
What Are Omega-3 Fatty Acids?
Omega-3s arepolyunsaturated fatty acids (PUFAs).PUFAsare long chains of carbon atoms with more than one double bond.
Omega-3 fatty acids are considered essential.
The body cannot produce omega-3 fatty acids in sufficient quantities, so they must be obtained from food.
The body can produce some EPA and DHA from ALA, though it requires a lot of energy.
Unlike ALA, DHA and EPA are long-chain fatty acids.
The body needs to modify ALA to produce EPA, which it can then convert to DHA.
Only 5% of ALA is converted to EPA, and less than 0.5% becomes DHA.
Omega-3 fatty acids are beneficial because of their anti-inflammatory properties.
They help maintain cell health and protect cells against damage.
Additionally, omega-3s formeicosanoids, signaling molecules important for cardiovascular andimmune function.
Eicosanoids formed from omega-3s are anti-inflammatory.
What Foods High in Omega-3 Do for You
Omega-3s support heart health.
Research shows that replacing saturated fats with PUFAs positively affects lipids and protects against heart-related (cardiovascular) events.
A healthy brain and good cognition require strongbrain structureand function.
Additionally, molecules derived from omega-3s contribute to brainblood flowand increased oxygen levels.
Health issues such as elevatedblood sugaranddepressionalter brain structure.
Omega-3s reduce the resultinginflammation.
Moreover, research shows lower levels of omega-3s in people with psychiatric disorders such asbipolar depressionandschizophrenia.
However, integrating omega-3-rich foods into your diet may feel daunting.
Surprisingly, you’ve got the option to add many omega-3 foods to meals you already consume.
Sprinkle hemp seeds on avocado toast for a nutrient boost.
Try energy bites withseedsand walnuts.
Cannedfishis a healthy alternative to cooking raw salmon, mackerel, or sardines.
Mash canned fish withherbs,olive oil, and other seasoning to create a fish salad.
Plan fish for dinner.
Supplements serve as an effective way to ensure adequate omega-3 intake.
Supplements contain a concentrateddosage of omega-3s.
Supplement dosage varies depending on the condition requiring omega-3s.
Still, the Institute of Medicine established adequate intake (AI) recommendations for omega-3s.
Its AI for omega-3s is as follows:
Many supplements contain far more omega-3s than the AI recommends.
Potential Side Effects and Considerations
Omega-3 supplementation is not without risk.
This means some supplement products may not contain what the label says.
Safety Considerations
Avoid omega-3s if you’re allergic to it or its components.
Seek immediate medical attention if you have asevere allergic reaction(itching, hives, shortness of breath).
Food sources of omega-3s can be consumed regularly as part of a healthy diet.
However, people should be mindful ofmercuryin king mackerel, tilefish, swordfish, and shark.
Omega-3 supplements are recommended for infant visual and brain development duringpregnancyandbreastfeeding.
Likewise, eating at least 8 ounces of fatty fish weekly is encouraged during pregnancy.
However, people who are pregnant should avoid fish that are high in mercury, like king mackerel.
Adding more foods that are rich in omega-3s to your diet will likely not harm you.
U.S. Department of Agriculture FoodData Central.Fish, salmon, Atlantic, wild, raw.
U.S. Department of Agriculture FoodData Central.Seeds, chia seeds, dried.
U.S. Department of Agriculture FoodData Central.Flaxseeds, ground.
U.S. Department of Agriculture FoodData Central.Nuts, walnuts, dry roasted, with salt added.
U.S. Department of Agriculture FoodData Central.Fish, sardine, Atlantic, canned in oil, drained solids with bone.
U.S. Department of Agriculture FoodData Central.Seeds, hemp seed, hulled.
U.S. Department of Agriculture FoodData Central.Fish, mackerel, Atlantic, raw.
U.S. Department of Agriculture FoodData Central.Fish oil, cod liver.
National Institutes of Health Office of Dietary Supplements.Vitamin A and carotenoids.
U.S. Department of Agriculture FoodData Central.Soybeans, mature seeds, raw.
2020;12(10):3159. doi:10.3390/nu12103159
National Institutes of Health Office of Dietary Supplements.Omega-3 fatty acids.
von Schacky C.Importance of EPA and DHA blood levels in brain structure and function.Nutrients.
2022;11(11):e025071.
2020;3(3):CD003177.
2015;10(3):e0120391.
doi:10.1016/j.nut.2017.06.023
American Heart Association.Fish and omega-3 fatty acids.
2021;144(25):1981-1990. doi:10.1161/CIRCULATIONAHA.121.055654
