Omega 3 can be found in many different foods, but which foods are rich in omega 3? From salmon to walnuts, find out more about omega rich foods here.
There are many foods that contain omega 3 fatty acids, which are great for various benefits including healthy function of your brain and body. Having a healthy and balanced diet are a few ways to ensure we can make sure we are looking after our health. However, if you are wondering which foods are rich in omega 3, then you have come to the right place. Carry on reading to find out which omega 3 foods you need to be putting on your shopping list.
Omega 3, quite simply, are fatty acids that are nutritious fats which are all found in our diets. There are three types of Omegas known as ALA (found in plant oils), DHA (found in seafood and fish) and EPA (also found in seafood and fish). Omega 3 plays a vital role in the cell wall structure each one of us has in our bodies, and is also a vital source of energy which helps keep the heart, lungs, blood vessels, and immune system working.
There are high amounts of Omega 3 in many foods, including fish, algae and plant foods. The recommended dosage for Omega 3 in healthy adults is between 250-500 mg of DHA and EPA per day. Here is the list of top 8 foods rich in omega 3, that you can incorporate in your diet.
The salmon fish is known as one of the best superfoods in the food market. Full of high-quality proteins, nutrients, vitamins D and B, as well as selenium. Salmons is a great food for a boost in must have vitamins. There have been research studies to show that people who consume large amounts of fatty fish, such as salmon, are at risk of health conditions such as heart disease, dementia, and depression. In 100 grams of salmon, there are 4g of omega 3.
This medium sized oily fish, often eaten cold-smoked, pickled or pre-cooked. Packed with vitamin B12 and selenium, herring is one of the most omega 3 rich foods there are. It contains around 3.3g of omega 3 per 100g of herring.
Mackerel is one of our smaller fish options, but is full of omega 3 oils. Commonly the mackerel is eaten as whole fillets, they are incredibly rich in nutrients such as vitamin B12 and selenium. In a mackerel fillet, which is usually around 90g, there is 5g of omega 3.
Trout, a fish that is easily mistaken for salmon, is part of the salmon family, and is also a great source of omega 3. Packed with protein, niacin, and vitamin B12. Trout is a great part of any diet, which helps assist the growth and development of the reparation of damaged tissue. In 100g of trout there is around 1.7g of omega 3.
This is a great food option for those on a plant-based diet looking for foods rich in omega 3. One tablespoon of flaxseeds provides 2.5g of ALA. They are easily mistaken for sesame seeds and can be eaten whole or ground. Most people add these flaxseeds to porridge, smoothies or in scrambled eggs.
Walnuts are a super food for omega 3. Easy to snack on, used for baking, in breakfast cereals, and salads. Walnut oil, which is popularly used as a salad dressing, is another good plant source of omega 3. Per 100g of walnuts there is 7.5g of omega 3.
Soy beans are a great source of omega 3, as well as containing amounts of fibre, protein, vitamin K, potassium and magnesium. Meat and dairy replacements such as soya milk, tofu, bean curd, soy flour, and soy yoghurt are all good plant-based sources of omega 3. There is about 0.51g per half cup serving od soybeans.
These are another great plant-based source of omega 3. This is one of the highest plant-based alternatives for sourcing omega 3. They can be used in milk, yoghurt and for breakfast smoothies. In just one tablespoon of chia seeds, there is over 2g of omega 3.
There are of course other foods rich in omega 3. Green and leafy vegetables, bread, cereals, yoghurt and eggs are all great sources of omega 3. The best way to make sure you are consuming enough omega 3 in your diet, isn’t to just make sure you’re eating enough fish, but to vary what you eat.
Of course, if you don’t think you are getting enough omega 3 from your diet alone, then you can take supplements such as cod liver oil to make sure you are receiving the correct amount of omega 3 in your diet. There are a large variety of omega 3 supplements that are safe to take on a daily basis, and come as oils or capsules.
If you have a healthy and balanced diet, then there is a high chance you will be consuming the right amount of omega 3. Aim to eat about 140g of fish a week, making sure that at least some of that is oily fish. If you follow a plant-based diet, then you may want to consider eating more seeds, nuts, and green vegetables.
We’ve given you some food for thought when it comes to foods rich in omega 3. If you need to fill out your shopping list a little more with healthy ideas, take a look at our article on the 12 best foods for iron, next.
Sources:
https://www.bbcgoodfood.com/howto/guide/best-sources-omega-3
https://lloydspharmacy.com/blogs/vitamins-and-supplement-advice/foods-with-omega-3
https://www.healthline.com/nutrition/12-omega-3-rich-foods#3.-Cod-liver-oil-(-2,438-mg-per-serving)
