Omega-3 fatty acids are essential nutrients that offer numerous benefits of omega-3, such as enhancing heart health, reducing inflammation, and supporting brain function[1]. This blog overviews the best omega-3-rich foods, including fish, seafood, plant-based, and fortified options suitable for different dietary preferences. We will also discuss how to incorporate these foods into your daily meals and the benefits of omega-3 supplements.
Key Takeaways
- • Omega 3 fatty acids are crucial for heart, brain, and overall health.
- • Fish like salmon and mackerel provide the most bioavailable sources of EPA and DHA.
- • Plant-based options such as chia seeds and flaxseeds are rich in ALA and suitable for vegetarians and vegans.
- • Fortified foods and supplements offer additional ways to meet omega-3 requirements.
Understanding Omega 3 Fatty Acids
Omega-3 fatty acids are polyunsaturated fats critical for the body’s overall health[2]. The three main types are:
Types of Omega 3s
- 1. ALA (Alpha-Linolenic Acid): Found in plant-based sources like chia seeds, flaxseeds, and walnuts. The body needs to convert ALA to EPA and DHA, though the conversion rate is low[3].
- 2. EPA (Eicosapentaenoic Acid): Present in fish and seafood, EPA is particularly beneficial for cardiovascular health and has anti-inflammatory properties[4].
- 3. DHA (Docosahexaenoic Acid): Also found in fish, seaweed DHA is essential for brain health and development and is especially important for pregnant women[5][6].
Benefits of Omega-3
- • Heart Health: Omega 3s can lower triglycerides, reduce blood pressure, and improve cholesterol levels[7].
- • Brain Function: DHA is crucial for cognitive function and vital for infants’ brain development [8].
- • Inflammation Reduction: Omega 3s have anti-inflammatory properties that can help with arthritis and other inflammatory conditions[9].
- • Support During Pregnancy: Omega 3, especially DHA, is essential for foetal brain and eye development[10].
Fish and Seafood: High Omega 3 Foods
Fish and seafood are excellent sources of EPA and DHA, providing some of the most bioavailable forms of omega-3 fatty acids. Here’s a closer look:
1. Salmon
Salmon is a rich source of EPA and DHA, offering around 2.2 grams per 100 grams, making it one of the best omega-3-rich foods[11]. It also contains high levels of vitamin D, which is crucial for maintaining bone health. Including grilled or baked salmon in your meals, adding it to salads, or even enjoying it smoked are great ways to benefit from its nutrients.
2. Mackerel
Mackerel provides an impressive 2.3 grams of omega 3 per 100 grams, making it one of the most potent sources of EPA and DHA[12]. It is also high in vitamin B12, which supports nerve health and helps in red blood cell formation. You can enjoy mackerel smoked or pan-fried with herbs, adding it to salads or as a main dish with vegetables.
3. Sardines
Sardines offer about 1 gram of omega 3 per 100 grams and calcium, supporting bone health[13]. These small, oily fish can be eaten straight from the can, added to pasta or salads, or served on whole-grain toast for a quick, nutrient-packed meal.
4. Seabass
Seabass contains approximately 0.7 grams of omega 3 per 100 grams and is also rich in selenium, an antioxidant that supports immune function. Baking or grilling seabass with a touch of lemon and herbs makes for a delicious and healthy meal.
5. Oysters
Oysters provide 0.4 grams of omega 3 per 100 grams[15] and a high amount of zinc, which plays a vital role in immune health. Oysters can be enjoyed raw with a squeeze of lemon or grilled for a richer flavour, offering a unique and nutritious meal.
6. Shrimp
Shrimp contains about 0.03 grams of omega 3 per 100 grams[16]. It is also high in lean protein, making it an excellent low-calorie food option. Shrimp can be added to stir-fries, pasta dishes, salads, or simply sautéed with garlic for a quick and easy meal.
Plant-Based Omega 3 Sources
For those following a vegetarian or vegan diet, several omega-3 vegetarian food sources offer ALA, the plant-based form of omega-3:
1. Chia Seeds
Chia seeds are among the top omega-3 vegan foods, with around 5 grams of ALA per ounce[17]. They also provide a high amount of dietary fibre, which supports digestion. Chia seeds can be added to smoothies, yoghurt, or oatmeal and can be used to make chia pudding, making them an easy addition to any meal.
2. Flaxseed Oil
Flaxseed oil provides about 7 grams of ALA per tablespoon (15 ml) and is rich in lignans with antioxidant benefits[18]. You can drizzle it on salads, add it to smoothies, or use it in dressings for a quick omega-3 boost.
3. Walnuts
Walnuts provide about 2.5 grams of ALA per ounce serving and a high level of antioxidants that promote heart health[19]. Walnuts are great as a snack, added to salads, or mixed into baked goods, offering flavour and nutrition.
4. Hemp Seeds
Hemp seeds contain around 2.6 grams of ALA from 3 tablespoons and are also a good magnesium source, supporting muscle and nerve function[21]. Sprinkle hemp seeds over salads, add them to smoothie bowls, or blend them into dressings for a simple way to boost omega-3 intake.
5. Seaweed
Seaweed, particularly algae, is one of the few plant-based sources that provide EPA in small amounts[22]. It is also rich in iodine, an essential mineral for thyroid function. Seaweed can be used in soups, salads, or sushi, and dried seaweed snacks are an easy way to get your omega-3s on the go.
