Your Ultimate Guide to Omega 3 Rich Foods
In today’s world, we are busier than ever, and it can be hard to maintain a healthy diet that provides all the essential nutrients we need.
One vital component we all may be guilty of overlooking is omega 3.
These good fats are extremely important for supporting our heart, brain function, vision, and our overall health.
In this guide we will explore the different types of omega 3 fatty acids, why you need them, what foods contain them, and tips on getting more of them in your diet.
What are omega 3 fatty acids?
Omega 3’s are fatty acids and are a group of polyunsaturated fats, each of which has its benefits.
Here are the three types of omega 3 fatty acids:
- Eicosapentaenoic acid (EPA)
- Alpha-linolenic acid (ALA)
- Docosahexaenoic acid (DHA)
DHA and EPA are primarily found in oily fish like salmon, sardines, and herring.
If you follow a vegetarian or vegan diet you can still obtain ALA from plant-based sources such as vegetable oils, nuts, and seeds. In addition, ALA can be converted into small amounts of EPA and DHA within the body.
However, if you feel like you are not getting enough, you should consider taking a vegan omega 3 supplement for added support.
Why should I include omega 3 in my diet?
Ensuring you are getting enough omega 3 in your diet is essential to your overall health.
Our bodies do not naturally produce omega 3, so we need to obtain it from dietary sources and supplements.
Some of the key benefits of consistently including sources of omega 3 in your diet include:
- Heart health. Omega 3s play an important role for heart health as 250mg of DHA and EPA contribute to normal function of the heart. In addition, 3g of DHA and EPA contribute to the maintenance of normal blood pressure. However, it is not just EPA and DHA which have been shown to be useful for supporting the heart, as 2g of ALA contributes to the maintenance of normal blood cholesterol levels (i).
- Brain health. Studies have shown that DHA is essential for brain growth and development in infants, as well as maintaining normal cognitive health in adults (ii). 250mg of DHA contributes to the maintenance of normal brain function.
- Eye health. DHA is also a great source of support for your eyes as 250mg of DHA contributes to normal vision and is present in high amounts in your retina. Research has shown that high levels of omega 3 fatty acids can protect against age-related macular degeneration (iii).
- Skin health. A further benefit of incorporating foods high in omega 3 into your diet is that they have also been shown to support your skin. They have been shown to do this by regulating the skin’s oil production, potentially reducing inflammation related to acne (v).
What foods contain omega 3?
Now that you are aware of what omega fatty acids are and their benefits, it’s time to look at how we can get more of them in our diet.
Here is a list of omega 3 rich foods that you can easily incorporate into your everyday nutrition:
1. Salmon
Oily fish is a great way to ensure you are getting enough omega 3 in your diet, and salmon is an excellent source of this essential nutrient.
Salmon is one of the most nutrient-dense fishes you can eat, as it includes:
Furthermore, studies have shown that those who consume more oily fish like salmon are 9% less at risk of coronary heart disease (vi).
2. Sardines
Sardines are our next oily fish recommendation and are another fantastic option for improving your omega 3 intake.
Though they are small, they certainly are mighty and are packed with the following vitamins and nutrients:
To support cardiovascular health, it is recommended that you consume 1-2 portions of oily fish per week (vii).
3. Mackerel
For carnivores and pescatarians, mackerel is also considered to be one of the most nutritious oily fish you can add to your diet.
In addition to being rich in omega 3 fatty acids, mackerel is an excellent source of:
A further benefit of consuming mackerel regularly is that it has significantly higher amounts of unsaturated fats, which are known to support heart health and maintain regular cholesterol levels (viii).
4. Anchovies
Despite their size, anchovies pack a powerful punch of vitamins, minerals, and omega 3 fatty acids.
Anchovies are often used in small amounts in a variety of dishes and are often consumed as part of the Mediterranean Diet.
These tiny fish are also rich in:
Anchovies are an affordable and low-calorie option for supporting heart health, maintaining bone density, and aiding eye health.
5. Oysters
Oysters are a more luxurious seafood option that is low in calories but packed with essential nutrients to support your overall health.
In six medium-sized oysters, you can expect to consume approximately 50 calories, 6 grams of protein, 1 gram of fat, and 5 grams of carbohydrates (ix).
This popular seafood is also rich in:
A further benefit of oysters is that you do not have to eat a lot to get a lot.
For example, a 3.5-ounce serving of oysters provides more than 100% of the Daily Value for vitamin B12, zinc, and copper (x).
6. Tuna
Tuna is a popular fish that is used throughout the world and is known for its impressive nutrient profile.
It is a great and versatile option for anyone trying to improve their omega 3 intake, as it can easily be incorporated into meals.
As well as being packed with omega 3 fatty acids, fresh tuna also includes:
- Finlay, Georgie Vitamin B12
- Protein
- Vitamin D
- Iodine
- Selenium
- Protein
This inexpensive fish is also low calorie and can provide 26.77 grams of protein, 3.37 grams of fat, and 145 calories in one 4-ounce serving of white tuna.
However, it is worth nothing that tuna is high in mercury and the Food and Drug Administration (FDA) advise limiting consumption to 2-3 portions per week (xi).
7. Flaxseeds
Flaxseeds are a great addition to vegetarian or vegan diets as a way of obtaining more omega 3.
These small seeds are low in calories and rich in omega 3 fatty acids, particularly, alpha-linolenic acid (ALA)
In addition to their omega 3 content, flaxseeds also contain:
- Fibre
- Lignans
- Plant-based protein
- Magnesium
- Vitamin B1
- Phosphorus
They make a great snack and are often linked to improving bowel movements and circulation. In addition, Alpha-linolenic acid (ALA) contributes to the maintenance of normal blood cholesterol levels with a daily intake of 2 grams.
8. Chia Seeds
Chia seedsChia seeds are a fantastic dietary source of omega 3 fatty acids for anyone following a plant-based diet.
They can easily be incorporated into meals and provide a significant number of vitamins and minerals.
Some of these include:
- Manganese
- Selenium
- Magnesium
- Copper
- Iron
- Phosphorus
- Calcium
- Antioxidants
Due to the amount of nutrients, chia seeds are thought to provide significant health benefits, such as reducing the risk of heart disease, managing blood sugar levels, maintaining bone health, and promoting healthy skin (xii).
9. Walnuts
Walnuts are tasty, nutrient-packed nuts that are renowned as being one of the best plant-based sources of omega 3.
These beloved nuts are full of:
A single serving of walnuts, approximately 1 ounce, will help you hit your daily ALA nutritional needs (xiii).
Furthermore, walnuts have been linked to various health benefits, including improving thinking and memory, better gut bacteria, and reducing triglyceride levels in the blood (xiv).
10. Rapeseed oil
Rapeseed oil, otherwise known as canola oil, is a pure form of healthy fats and contains no protein or carbohydrates.
It is often used in cooking and is a more affordable alternative to olive oil.
Vegetarians and vegans can use this as a good source of omega 3 fatty acids, particularly ALA, as well as:
It is also low in saturated fat and high in unsaturated fats which supports overall heart health (xv).
11. Seaweed
Seaweed is a form of algae that grows in the sea and is commonly eaten in Asian countries like China and Japan.
It is naturally rich in both EPA and DHA, making it an ideal source of omega 3 for those who follow vegetarian or vegan diets.
However, as there are more than 145 varieties of seaweed eaten worldwide, it is important to note that EPA and DHA content can depend on the type of seaweed.
In addition to omega 3, seaweed also provides the body with:
Potential health benefits include supporting thyroid function, improving immune health, and maintaining gut health (xvi).
12. Hemp seeds
Our next source of omega 3 is known as being a superfood in the plant-based world, due to its excellent nutrient content.
These small seeds are versatile and offer a balanced mix of essential vitamins to support your overall health.
Hemp seeds are rich in:
- Vitamin E
- Potassium
- Magnesium
- Sulphur
- Calcium
- Iron
- Zinc
- Plant-based protein
They are great for increasing your intake of ALA and have been linked to health benefits such as improving digestion, supporting heart health, and reducing inflammation (xvii).
13. Microalgae
We often associate algae with the green film that tends to appear on ponds; however, microalgae are a nutrient-dense source of omega 3.
Microalgae is renowned as being the only plant-based source that contains both EPA and DHA.
In addition, oily fish become rich in these omega 3 fatty acids by feeding off the microalgae.
It is also packed with:
- Plant-based protein
- Antioxidants
- Vitamin B12
- Iron
- Magnesium
If you would like to add microalgae to your diet, browse our range of vegan omega 3 supplements, or for more food sources, check out our guide to plant-based omega 3 sources.
What food has the most omega 3?
It may come as no surprise that oily fish take the lead for providing the most DHA and EPA forms of omega 3 fatty acids.
85 grams of farmed salmon can provide 1.24 grams of DHA and 0.59 grams of EPA per serving.
In addition, around 100g of herring provides 0.94 grams of DHA and 0.77 grams of EPA.
However, do not fear if you follow a vegetarian or vegan diet, as there are still plant-based foods that are high in omega 3.
One tablespoon of flaxseed oil can provide a superb 7.26 grams of ALA, while 1 ounce of chia seeds offers 5.06 grams of ALA (xii). In addition, ALA can be converted into a small amount of EPA and DHA within the body.
How often should you eat fish to get enough omega 3?
To obtain enough omega 3 to support optimal health, you must follow a balanced diet.
The NHS recommends consuming at least 2 portions of fish a week, of which one portion should be oily fish (xviii).
How do I know if I am getting enough omega 3?
If you suspect you are not getting enough omega 3, you should consider the following factors:
- Monitor your diet. Consider how often you eat foods high in omega 3, like oily fish, chia seeds, or flaxseeds. If it is not often, you may not be meeting your recommended daily amount.
- Signs of deficiency. Lack of nutrients will often let itself known; for omega 3, this can often be in the form of dry, itchy skin, brittle hair and nails, mood swings, and fatigue.
If you do suspect you may be deficient in omega 3, you should consult your healthcare provider, who can schedule the required tests.
Tips for adding more omega 3 foods to your diet
Adding more omega 3 fatty acid foods into your diet does not have to be complicated; in fact, it couldn’t be simpler.
Here are some of our top tips for including omega 3 foods in your daily nutrition:
- Upgrade your salads. If you are not a fan of snacking on walnuts alone, an easy way you can add them to meals is by chopping them up and using them as a topping on salads.
- Add seeds to your breakfast. Seeds can be a fun and tasty addition to breakfast items like porridge, overnight oats, or smoothies.
- Use omega 3-rich oils. Oils can be used to cook with or as a base for salad dressings.
- Include fish twice a week, one of which is oily. If you enjoy fish, try incorporating it into your lunches; think salmon salads or tuna jacket potatoes. For an evening option, why not cook up a mouth-watering traybake the whole family can enjoy?
- Snack smartly. Increase your omega 3 intake by swapping out your usual snacks for those rich in omega 3, such as seaweed thins and trail mix.
FAQs
Are eggs high in omega 3?
Eggs can be a great source of long-chain omega 3 fatty acids, particularly DHA.
Look out for omega 3 enriched eggs that are produced by feeding hens a rich diet of flax seeds to increase their omega 3 content.
If these are not available, pasteurised eggs are also a nutrient-rich choice.
Eggs are an ideal alternative for those who do not like oily fish or seafood but still want to increase their omega 3 intake.
Which meat is highest in omega-3?
Studies have determined that red meat is a good source of omega 3 fatty acids.
Particularly, beef, lamb, and mutton, as the omega 3 fatty acid concentration is higher (xix).
In addition, the concentrations were higher in grass-fed varieties in comparison to grain-fed animals.
Final thoughts
Many foods contain a good level of omega 3, which can help to support your overall health.
Omega 3 fatty acids provide a variety of health benefits, including supporting heart health, maintaining eye health, and lowering inflammation.
Whether you increase your intake via supplements, oily fish, or plant-based sources, ensuring you are getting enough omega 3 in your diet is a step towards maintaining a healthy lifestyle.
References:
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- X. USDA FoodData Central. (n.d.). Nutrient profile of seafood sources rich in omega-3s. Retrieved from https://fdc.nal.usda.gov/food-details/175171/nutrients
- XI. U.S. Food & Drug Administration. (n.d.). FDA and EPA advice about eating fish for those who might become or are pregnant. Retrieved from https://www.fda.gov/food/consumers/questions-answers-fdaepa-advice-about-eating-fish-those-who-might-become-or-are-pregnant-or
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- XIII. National Institutes of Health. (n.d.). Omega-3 fatty acids: Health professional fact sheet. Retrieved from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
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- XVI. WebMD. (n.d.). Health benefits of seaweed. Retrieved from https://www.webmd.com/diet/health-benefits-seaweed
- XVII. WebMD. (n.d.). Health benefits of hemp seeds. Retrieved from https://www.webmd.com/diet/health-benefits-hemp-seeds
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