20 Foods that are Rich in Omega-3 Fatty Acids

Table of Content

• What are Omega-3 Fatty Acids?

• Health Benefits of Omega-3 Fatty Acids

• 20 Foods That Are Rich In Omega-3 Fatty Acids

• Take-Home Points

• FAQ on 20 Foods that are Rich in Omega-3 Fatty Acids

Introduction

Some nutrients should be essentially taken by our bodies since they are not produced through metabolism. These are called essential nutrients. One such essential nutrient is omega-3 fatty acids. The omega-3 is highly essential for carrying out various necessary functions in the body. In this article, you will get to know about the 20 foods that are rich in omega-3 fatty acids. 

What are Omega-3 Fatty Acids?

Omega-3 fatty acids are polyunsaturated fatty acids. They are responsible for various vital functions in the body - like providing good skin, healthy hair, strong joints, enhanced brain health, regulated heart health and so on. 

There are 3 main types of omega-3 fatty acids, 

• EPA (eicosapentaenoic acid)  

• DHA (docosahexaenoic acid)

• ALA (alpha-linolenic acid)

EPA and DHA are found in animal foods and algae while ALA is found in plants.  You need to have all three forms of omega-3 fatty acids to give good omega-3 nutrition to your body. 

Health Benefits of Omega-3 Fatty Acids

Before knowing the sources of omega-3, let us introduce you to the various health benefits of omega-3 fatty acids.

Omega 3 fatty acids are beneficial for both physical and mental health. They can,

• Help in easing depression and anxiety

• Improve eye health

• Strengthen cardiovascular system

• Reduce inflammation in your body

• Benefit autoimmune diseases

• Help in managing the symptoms of mental disorders

• Reduce the risk of cancers

• Fight asthma in children

• Improve bone and joint health.

• Alleviate menstrual pain

• Support skin health

• Provide you with better sleep.

20 Foods That Are Rich In Omega-3 Fatty Acids

Here is the list of foods that are rich in omega-3 fatty acids,

1. Mackerel

Mackerel is a small fatty fish that is rich in selenium, vitamin B12 and omega-3 fatty acids. 

One serving of mackerel contains,

• 0.5 grams of DHA

• 0.4 grams of EPA

2. Salmon

Salmon is one of the nutrient-dense seafood available. Other than omega-3 fatty acids, it also contains protein, magnesium, potassium, selenium, and B vitamins.

One serving of salmon contains,

• 1.2 grams of DHA

• 0.4 grams of EPA

3. Sea Bass

Sea bass is a mild white fish that is rich in selenium, protein, calcium, phosphorus and omega-3 fatty acids.

One serving of sea bass contains,

• 0.4 grams of DHA

• 0.1 grams of EPA

4. Oysters

Oysters are a type of shellfish that contains all three types of omega-3 fatty acids. Other than omega-3, they are also rich in zinc and vitamin B12.

One serving of oysters contains,

• 0.1 grams of ALA

• 0.2 grams of DHA

• 0.3 grams of EPA

5. Sardines

Sardines are small oily fish that have a rich amount of omega-3 fatty acids, proteins, selenium, Vitamin D and Vitamin B12.

One serving of sardines contains,

• 0.7 grams of DHA

• 0.4 grams of EPA

6. Shrimps

Shrimps are a type of crustacean that is rich in protein, potassium and omega-3 fatty acids.

One serving of shrimp contains,

• 0.1 grams of DHA

• 0.1 grams of EPA

7. Anchovies

Anchovies are small saltwater fishes that are rich in omega-3 fatty acids, selenium, vitamin B3, vitamin B12 and proteins. 

One serving of anchovies has,

• 0.4 grams of EPA

• 0.7 grams of DHA

8. Seaweeds

Seaweeds or sea vegetables are a form of sea algae that are the source of food for ocean life. They are rich in nutrients like vitamins, minerals, antioxidants and omega-3 fatty acids. 

Seaweeds contain 4-134 mg per 1 ounce of serving. 

9. Chia Seeds

Chia seeds are edible seeds of flowering plants from the mint family. They are high in calcium, magnesium, phosphorus and omega-3 fatty acids. 

One ounce of chia seeds contains 5.055 grams of ALA.

10. Hemp Seeds

Hemp seeds are considered to be superfoods as they have a rich nutritional profile that is rich in proteins, vitamin E, magnesium and omega-3. 

There are roughly 2.4 grams of ALA per 30 grams of hemp seeds.

11. Flax Seeds

Flax seeds are small oil seeds that give a good amount of protein, fibres and omega-3 fatty acids in one serving. 

Flax seeds have 6.703 grams of ALA per tablespoon.

12. Walnuts

Walnuts are tree nuts that are nutritionally dense with omega-3 fatty acids and various antioxidants. 

Walnuts contain 3.346 g of ALA per cup.

13. Edamame

Edamame is a Japanese dish that is served with immature soybeans still in the pod. They are rich in vitamin C, iron, magnesium and calcium. 

Edamame beans contain 0.28 g of ALA per half cup.

14. Kidney Beans

Kidney beans are kidney-shaped beans that are good sources of omega-3, iron, vitamin B6, magnesium and calcium.

Kidney beans contain 0.10 g of ALA per half-cup.

15. Soybean Oil

Soybean oil is a vegetable oil that is loaded with polyunsaturated fatty acids, especially omega-3. 

Soybean oil has 0.92 g of ALA per tablespoon. 

16. Wheat Germ

Wheat germ is a part of wheat grain that is responsible for giving birth to new plant sprouts. Although a small part, of wheat germ, is loaded with omega-3, thiamin, folates, magnesium, phosphorous and zinc. 

Wheat germ contains 6.91 g of ALA per cup.

17. Cod Liver Oil

Cod liver oil is a type of fish oil that is rich in omega-3, vitamin A and vitamin D. 

300 mg of cod liver oil contains,

• 84 mg of EPA 

• 36 mg of DHA

18. Spinach

Spinach is a green leafy vegetable that is rich in omega-3, vitamin C, iron, vitamin B6 and magnesium. 

100 grams of spinach has 370 milligrams of omega 3.

19. Brussel’s Sprouts

Brussel's sprouts belong to the Brassicaceae family and are closely related to kale, cauliflower and mustard green. Besides omega-3 fatty acids, they are also rich in vitamin C and vitamin K. 

A half-cup of raw Brussels sprouts has about 44 mg of ALA.

20. Purslane

Purslane is a green leafy vegetable that is loaded with omega-3 fatty acids, vitamin A, vitamin C, magnesium, potassium, iron and calcium. 

100 grams of purslane contains 300–400 milligrams of ALA.

Take-Home Points

• Omega-3 fatty acids are polyunsaturated fatty acids that should be essentially taken through foods. 

• There are three types of omega-3, such as EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid) and ALA (alpha-linolenic acid). 

• Omega-3 fatty acids are found in walnuts, flax seeds, chia seeds, seaweeds, algae, broccoli, spinach, hemp seeds, mackerel, salmon and so on.