Did you know that Omega-3 is an essential fat that benefits your brain and heart health? As a variant of polyunsaturated fats, it plays a significant role in minimizing inflammation and protecting your body from a range of chronic conditions. A deficiency of Omega-3 can cause several health issues, such as inflammation, skin irritation, dryness, depression, dry eyes, joint stiffness, and pain, among others.
Like Omega 3, 6, and 9 are also important for your body. While Omega 6 and Omega 3 are essential fats that must be derived from food sources, the latter are monosaturated fats produced in your body. Experts suggest consuming more Omega 3 compared to Omega 6, as they can provide increased benefits to your brain, heart, and metabolism.
The three primary Omega-3 fatty acids must be derived from your food. These are
- ALA (alpha-linolenic)
- EPA ( eicosapentaenoic acid)
- DHA (docosahexaenoic acid)
There are a host of foods that can provide your body with the required Omega-3 fats. EPA and DHA, also known as marine Omega-3, can be sourced from fish. ALA, on the other hand, can be derived from plants. DHA is important for brain function and development, while EPA is converted to eicosanoids, which are compounds like hormones. However, knowing the right source of Omega-3-rich foods is important to siphon off optimal benefits from them. Here’s an extensive list of foods with Omega-3 that you can include in your regular diet.
Foods High in Omega-3
Deriving the required nutrients from natural food sources is always a better option than taking supplements. That is why it is imperative to know what foods have Omega-3.
Primarily, a diet rich in seeds, nuts, and certain types of fish can fulfill your daily requirements for the nutrient. Here are a few foods that are very high in these polyunsaturated fats.
Omega-3 Foods: Non-Vegetarian Sources
While most fish generally contain Omega-3, some varieties are rich in these fatty acids. Here’s a list of fish you can rely on to source your Omega-3.
Mackerel: small, fatty fish rich in Vitamin B12 and can contain almost 4,580mg of DHA and EPA in approximately every 100 grams of fish.
Salmon: can provide a range of nutrients, including Vitamin B, Vitamin D, and Selenium, along with high protein content. You can expect to source almost 2,150mg of EPA and DHA from 100 grams of Salmon.
Herring: about 100 grams can serve 2,150mg of Omega-3 fatty acids.
Oysters: this shellfish can provide up to 391mg of Omega-3 for every 100 grams of Oyster.
Sardines: Rich in Vitamin D, Vitamin B, and Selenium, Sardines can provide 1.436 mg of Omega-3 per serving.
Anchovies: 100 grams can offer 2,053 mg of Omega-3.
Caviar: If you are a fan of fish eggs or roe, pack yourself with the essential fatty acids, as 100 grams of Caviar can offer up to 6,540mg of the nutrient.
Meats and dairy products may also provide decent amounts of Omega-3.
Omega 3 Foods: Vegetarian Sources
Seeds
Not just from non-vegetarian sources, you can derive Omega-3 fatty acids from vegetarian food items such as nuts and seeds. Here’s a list that can be helpful.
Flaxseeds: ALA and flaxseeds are one of the largest sources of alpha-linolenic acid. Along with magnesium, fiber, and other nutrients, flaxseeds can provide up to 2,350mg of Omega 3 per 10.3 grams of whole flaxseeds.
Chia Seeds: Aside from manganese, selenium, and magnesium, you can enjoy 5,050mg of ALA on every 28 grams of Chia Seeds.
Nuts
Walnuts: These are highly nutritious and contain almost 2,570 ALA Omega-3 variants with copper, manganese, and Vitamin E.
Butternut: loaded with vitamins, minerals, and fiber, butternut is a rich plant source of Omega-3.
Other vegetarian sources of Omega 3 fatty acid foods include soybeans, edamame, avocado, melons, mangoes, berries, hempseeds, Brussels sprouts, spinach, wheat germ, and kidney beans. Moreover, some fortified foods and beverages containing substantial amounts of Omega fatty acids include fruit juices, eggs, yogurt, milk, butter, oils, eggs, and baby food.
Benefits of Omega-3 Fats
Here is a list of benefits of Omega-3 fats.
1. Improves Heart Health
Omega-3 fatty acid foods are good for cardiovascular health. From reducing triglycerides to lowering blood pressure, minimizing abnormal heart rhythms, preventing blood clots, and lowering the likelihood of heart attack and stroke, these fatty acids can prevent a range of heart ailments when consumed in the required measures.
2. May Lower Risks of Inflammation
Inflammation is the body's natural response to infections and other forms of damage. It can sometimes occur without any specific reason. Foods with Omega 3 fatty acids can reduce the generation of inflammation-causing substances, thereby minimizing the risk of heart disease and cancer.
3. Lowers Risk of Autoimmune Diseases
Omega-3s can help prevent various diseases, including rheumatoid arthritis, lupus, Crohn’s disease, and psoriasis.
4. Prevent Age-Related Cognitive Degeneration
Omega-3 may prevent mental decline and the early onset of Dementia and Alzheimer’s disease, although this may need further research. Moreover, as age-related degeneration can accelerate vision loss in adults, supplements can lower this risk.
5. Important for Infant Health and Growth
Breastmilk contains DHA, which is known to support the baby’s development and is also essential for pregnant women. Fish such as salmon, sardines, and trout are known to be rich in EPA and DHA, which can be beneficial for the mother and the baby.
Omega-3 may also help promote bone strength as it can improve bone calcium, thereby minimizing the risk of osteoporosis. It also aids in better sleep, skin health, and the minimization of metabolic syndrome, thus improving your overall health.
Omega-3 supplements
While the natural intake of omega fatty foods has been considered beneficial for your body, sometimes you may need supplements to fulfill the requirements. These include Flaxseed, Fish Oil, Cod Liver, Krill, and Algae Oil.
Concluding Thoughts
You can fulfill your body’s requirement for Omega-3 from many marine and plant-based foods. However, if your body cannot derive or absorb it from natural sources, certified supplements can come to the rescue.
Although the side effects of omega may not be severe, it is best to consult your medical professional before consuming any supplement so that it doesn’t interfere with your existing medicines or underlying conditions.