There are certain rare nutrients that are essential for our body, Omega 3 fatty acid comes under the category of those essential nutrients which are supplied via selected few food sources.
Omega 3 fatty acids serve various purposes when it comes to health and it is recommended to have at least 250-500mg of omega 3s per day. There are many food sources like fatty fishes, nuts, and plant-based foods, etc which deliver a good amount of omega 3 fatty acids to the body.
Omega 3 fatty acids are mainly of three types, which are EPA, ALA, and DHA. plant-based sources such as seeds and nuts are fused with ALA, while sources like seaweed and fishes are rich in EPA and DHA.
Through this article, we will introduce you to some foods rich in omega 3 fatty acids which will ensure certain health benefits. To know more about these foods, keep reading!
Table of Contents
Salmon is counted as one of the vital foods due to plenty of nutrients found in it. It is enriched with top quality protein, nutrients, selenium and vitamins like vitamin B and D.
According to some of the studies, it was found that regular consumption of salmon and other fatty fishes helps in reducing the risk of diseases like depression, dementia and heart problems. One serving of farmed salmon contains 4123mg of omega 3.
Herring, an oily, mid-sized fish is mostly found pickled, precooked or cold-smoked before being sold in cans as a snack. This fish is widely consumed as a breakfast option along with eggs in some European countries.
A standard herring helps in meeting 100% of daily required intake or RDI of vitamin D and selenium while also helping in meeting 221% of RDI of vitamin B12. A 40gm of Atlantic herring offers 646mg of omega 3.
Mackerel is a small fatty fish that is mostly eaten as whole fillets in smoked form. One-piece or serving of mackerel delivers 4107mg of omega 3 while also containing other important nutrients like selenium and vitamin B12.
A 100gm of mackerel helps in meeting 200% of RDI of vitamin B12 and 100% that of selenium. Besides, this fish tastes great and takes less preparation time.
Cod Liver Oil
Cod liver oil is a supplement that is extracted from the codfish’s liver. Along with omega 3 fatty acids, it is also flooded with vitamin A and D.
A spoon of cod liver oil helps in meeting 453% and 170% of RDI of vitamin A and D respectively. It is suggested to have this oil only once a day, as having it more than once can supply vitamin A in excess which could be a problem some. A tablespoon of cod liver oil supplies 2682mg of omega 3.
Oysters offer a great source of omega 3 fatty acids and can be relished as a snack, wholemeal and appetizer, etc. A 100gm of oysters contains 435mg of omega 3.
It is also immense in other nutrients such as vitamin B12, zinc and copper. Having about 6 raw oysters help in meeting 575% of RDI of vitamin B12, 70% of RDI of copper, and 293% RDI of zinc.
It’s fish eggs that make caviar, it is widely considered as a lavish delight and used in minor quantities for garnishing and as a starter. A 100gm of caviar offers 1086mg of omega 3 along with choline which is a rich product of omega 3 fatty acids.
Sardines are comparatively very small-sized oily fish which is widely served as a delicacy, snack, and starter. It is flooded with almost every nutrient which makes it highly nutritious for the body.
A 100gm of sardines helps in meeting 24% of RDI of vitamin D, 96% of that of selenium, and 200% of the RDI of vitamin B12. A 100gm of canned Atlantic sardines contains 1480mg of omega 3.
Walnuts are high in both nutrition and fibre, it contains optimum amounts of manganese, copper, vitamin E, and essential plant-based compounds.
The omega 3 content in 14-15 halves of walnut is nearly 2570mg. Besides, it’s the skin of walnuts that offers incredible health benefits due to being rich in phenolic antioxidants.
Soybeans are equipped with rich quantities of vegetable protein and fibre. They also offer a rich source of other important nutrients such as vitamin K, folate, potassium, magnesium, and riboflavin.
They are also flooded with omega 6 fatty acids, however excess of omega 6 fatty acids can lead to inflammation. A 100gm of soybeans contains 1443mg of omega 3.
Chia seeds offer nutrients like magnesium, manganese, and selenium in high amounts. A normal/regular serving of chia seeds contains all the essential amino acids and 5gm of protein along with 5060mg of omega 3 fatty acid.
Flax seeds are trending these days due to the amazing health benefits that they offer. These seeds are also used to obtain the oil. They contain the richest source of ALA or alpha-linolenic acid which is a type of omega 3 fatty acid.
A tablespoon of flax seeds contains 2350mg of omega 3. Flax seeds also provide a decent source of fibre and nutrients like magnesium. Besides they have the best omega 6 to omega 3 ratio as compared to other oily plant seeds.
Basil, a commonly used herb that provides a strong source of omega 3 fatty acids. However, it becomes questionable whether basil can help in meeting the required value of omega 3 fatty acids due to being used as a seasoning and not as a whole meal?
The omega 3 fatty acids from basil can reach your body when these leaves are used as a whole at the end of cooking so that the nutrients remain intact. Therefore Make sure to follow the same to extract maximum health benefits from basil.
If you care for the oil you use for cooking then consider opting for canola oil. Canola oil is enriched with omega 3 fatty acids and contains less saturated fat as compared to other cooking oils which makes it a smart choice for daily cooking.
Some of the other oils which contain good amounts of omega 3’s are olive oil, flaxseed oil, and walnut oil.
Seaweed offers a brilliant source of nutrients like folate, choline, vitamin C, vitamin K, and niacin along with omega 3’s.
Seaweed is used in the production of a majority of omega 3 supplements containing both DHA and EPA.
Cashew nuts are not just tasty and creamy but also extremely nutritious. They serve a dense supply of omega 3 fatty acids and other vital components like iron, magnesium, calcium, zinc, and phosphorus, etc.
Many tasty and flavour rich foods supply a heavy source of omega 3 fatty acids which are vital for our body as they help fight against various health conditions like heart problems and depression.
We have curated this list of 15 food items rich in omega 3 fatty acids which will make it easier for you to pick the foods enriched with omega 3’s.