9 Foods That Are Very High in Omega-3

 

Omega-3 fatty acids are an important part of a healthy diet. 

Omega-3s are polyunsaturated fatty acids that aren’t made by the human body, and are essential for health. polyunsaturated fatty acids are long chain compounds with a carboxyl group at one end and a methyl group at another end.

There are three important omega-3 fatty acids to know about when discussing human physiology. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are usually found in marine oils, whilst alpha-linolenic acid (ALA) is commonly found in plant oils.

Omega 3 fatty acids are highly beneficial for the heart, brain, joint health and skin. Moreover study published in  Nutritional Neuroscience  found that omega-3 supplementation may be beneficial for Alzheimer's disease patients at the onset of symptoms. [1]

Many mainstream health organization's recommend a minimum of 250-500 mg of omega-3s per day for healthy adults. [2] [3]

Fatty fish such as tuna and salmon are an excellent dietary source of omega-3. People can also meet the recommended omega-3 intake by eating plant-based foods, including omega-3-rich vegetables, nuts, and seeds.

Here is a list of 9 foods that are very high in omega-3.

Plant Based-

1. Flax seeds 

Flax seeds are touted as the richest vegetarian source of omega-3, so much so, that they are even used as an omega-3 supplement. Flaxseed oil is the most concentrated natural source of ALA, as compared to seeds.

Even small servings of flaxseed can deliver your daily requirement of omega-3s since each tablespoon of flaxseed oil has 7.3 grams of ALA – more than four times what an adult male requires in a day.

Flax seeds are also a great source of in fiber, magnesium, potassium and other nutrients. They are choked with  omega-6 to omega-3 ratio  compared with most oily plant seeds. [4] [5] [6] [7]

They’ve got a nutty flavor that’s perfect for adding a boost to oatmeal and baked goods, and they’re also rich in protein and fiber. You can also blend them to Smoothie.

Omega-3 content: 2,350 mg per tablespoon (10.3 grams) of whole seeds, or 7,260 mg per tablespoon (13.6 grams) of oil. [4] [5]

2. Walnuts 

Walnuts are great in every aspect, they are delicious, rich in minerals, fiber and anti-oxidants. They are packed with certain vital minerals like  copper,  manganese, vitamin E, as well as important plant compounds. [8]

Moreover, the skin of the walnut should not be removed before eating as it contains the antioxidant phenol, which offer important health benefits.

They’re amazing for adding crunch and texture to banana bread, a bowl of oatmeal, or yogurt parfait, and they’re perfect for Smoothie. You can also add them in fruit cake, they are just delicious.

Omega-3 content: 2,570 mg per ounce (28 grams), or about 14 walnut halves. [8]

3. Chia seeds 

Chia seeds are choked with goodness of Omega-3 fatty acids, and not to mention they’re incredibly rich in manganese, selenium, magnesium, and a few other nutrients. [9]

Chia seeds have gained it popularity as an superfood and for good reason. One ounce of chia seeds is loaded with almost half of your daily fiber needs, protein, and is an excellent vegan source of calcium.

Chia seeds a re highly versatile, so you can add them in many ways, Beyond a topping for yogurt, and in bowl of oatmeal, you can pulse them to Smoothie, freeze them to pudding, or toss them on salads.

Omega-3 content: 5,060 mg per ounce (28 grams). [9]

4. Soybeans 

Just like many other nuts and beans they are packed with fiber and vegetable protein. Additionally they are also amazing source of other nutrients, including riboflavin, folate, vitamin K, magnesium, and potassium. [10]

Whether they are edamame, tofu, or tempeh, soybeans are a great, you can add them in numbers of dishes. You can also add them as fermented food, providing probiotics that are great for gut health.

Omega-3 content: 670 mg in a 1/2 cup (47 grams) of dry roasted soybeans, or 1,443 mg per 3.5 ounces (100 grams) [10]

Animal Based

5. Salmon 

Talking about fish, salmon ranks on top as they are one of the most  nutrient-dense foods  on the planet. They're rich in high-quality protein and a variety of nutrients, including large amounts of vitamin D, selenium, and vitamin B. [11] [12]

Additionally eating salmon may reduce the risk of heart disease, dementia, and depression. Keep a can of salmon on hand to make salmon salads or sandwiches anytime you're looking for a nutritious meal. You can also bake, grill, sautè, or poach them.

Omega-3 content: 4,123 mg in half a fillet of cooked, farmed Atlantic salmon, or 2,260 mg in 3.5 ounces (100 grams). [11]

6. Herring

Herring is a medium-sized, oily fish. Despite their small size they are great source of Omega-3 fatty acids. One standard smoked fillet contains around 100% of the RDI for vitamin D and selenium and 221% of the RDI for vitamin B12. [13]

They make popular breakfast option in countries like England. They can be cooked on the grill, in the oven, or on the stovetop. You can also cold-smoke or pickle them.

Omega-3 content: 946 mg per medium fillet (40 grams) of kippered Atlantic herring, or 2,366 mg per 3.5 ounces (100 grams). [13]

7. Sardines

Sardines when eaten whole can be extremely nutritious, they are packed with all the nutrients that are required by your body. In fact 100 grams of drained sardines provide over 200% of the RDI for vitamin B12, 24% for vitamin D, and 96% for selenium. [14]

They can be smoked, or press them between your sandwich, they are are commonly eaten as a starter, snack, or delicacy.

Omega-3 content: 2,205 mg per cup (149 grams) of canned Atlantic sardines, or 1,480 mg per 3.5 ounces (100 grams). [14]

8. Oysters

Oysters belong to family of muscles and shellfish and are highly nutritious. In fact, just 3 ounces or 85 grams of oysters are packed with 293% of the RDI for zinc, 70% for copper, and 575% for vitamin B12 . [15] [16]

They can be consumed as appetizer, snack, or whole meal. Raw oysters are a delicacy in many countries.

Omega-3 content: 370 mg in 6 raw, eastern oysters, or 435 mg per 3.5 ounces (100 grams). [15]

9. Other Plant Based Food Rich In Omega-3.

Here's another list on top 10 plant based food that you can add to achieve your daily requirement of Omega-3.

• Wild Rice
• Spinach
• Mustard Seed
• Red Lentils
• Purslane
• Navy Beans
• Fontina Cheese
• Hemp Seeds
• Canola Oil
• Firm Tofu

Get Instant Boost Of Omega-3 Fatty Acid Now.

Looking for instant boost of Omega-3. Simply toss ingredients rich in Omega-3 in blender and pulse them to Smoothie. 

Here's a simple recipe you can try right now.

Spinach with banana smoothie.

Nutrition Information:

Amount Per Serving -  Calories 449, 21gram of fat, 225mg sodium, 52g of carbohydrates, 10 gram of fiber, 21 gram of sugar, 18 gram of protein.

Ingredients:

• 8 fl oz soy milk
• 1 cup spinach
• 1 medium banana
• 1/3 cup cooked oats (cooled)
• 1 tbsp Omega-3 Peanut Butter
• 1 tbsp chopped walnuts
• 1 tbsp ground flaxseed

Procedure:

Simply toss all the ingredients in blender and pulse them untill you get desirable texture. Pour in your favourite glass and add your favourite garnish.

Cheers!🥂

The Bottom Line

No-doubt Omega-3 are essential for better health, from brain function, proper vision, healthy body, to reducing inflammation, they can be great for all. Adding these food in your diet will surely help you get your recommended amount of Omega-3.

However, if you don’t eat many of these foods and think you may be lacking in omega-3s, consider taking omega-3 supplements. Also try this simple recipe to get for an instant boost of Omega-3.

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