If you stroll through the vitamin aisle of a drugstore, you’ll frequently encounter the term: omega-3s.
Omega-3s are a group of polyunsaturated fatty acids that are vital for maintaining heart and brain health. Since our bodies cannot produce omega-3 fatty acids independently, it’s essential to obtain them regularly from our diet.
If you prefer taking a supplement to meet your omega-3 needs, you’re certainly not alone. Omega-3s rank among the most popular supplements in the United States.
As essential unsaturated fats, omega fatty acids—often referred to as healthy fats—are crucial for providing energy, insulating our organs, and assisting in nutrient absorption.
These fats categorize into omega-3s, omega-6s, and omega-9s, with omega-3s being particularly notable for their anti-inflammatory effects and associated health benefits, according to Collin Popp, Ph.D., a dietitian and professor at the NYU Grossman School of Medicine.
There are three forms of omega-3s: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
While ALA is plant-based, EPA and DHA primarily come from seafood, Popp notes.
Although the body can convert ALA into EPA and DHA, the conversion rate is minimal. Therefore, obtaining a variety of omega-3s from different food sources is advisable.
Benefits of Omega-3s
“Omega-3s are widely recognized for supporting heart health, but research has associated them with a broad spectrum of advantages,” explains Vanessa King, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.
These advantages include combatting inflammation, safeguarding heart health, enhancing skin condition, and bolstering cognitive functions.
“Omega-3s may significantly contribute to health throughout one’s life by aiding infant health and brain development, as well as immune function,” King notes.
An increased intake of omega-3s has been linked to the prevention of cardiovascular diseases, reduced triglycerides, and lowered blood pressure.
Omega-3s from seafood are especially effective in reducing the risk of heart disease mortality. Studies have shown that ALA from plant sources is also associated with a decreased risk of mortality from all causes, says Frances Largeman-Roth, a registered dietitian nutritionist and author.
Moreover, emerging research indicates that omega-3s may offer potential anti-cancer benefits, adds King.
How Much Omega-3 Do You Need?
Currently, there is no established daily requirement for total omega-3 intake, according to King.
The adequate intake of ALA is set at 1.6 grams per day for men, 1.1 grams for women, and 1.4 grams for pregnant women, as per the National Institutes of Health.
For EPA and DHA combined, the guideline is about 1 gram each day or two servings of fish per week, advises King.
Most Americans receive sufficient ALA through their diet, along with smaller quantities of EPA and DHA, making deficiencies quite rare, reports the NIH.
Nonetheless, omega-3 supplements remain extremely popular. These include fish oil, flaxseed oil, cod liver oil, krill oil, and algae oil, Popp mentions.
Experts highlight that while supplements can help fill dietary gaps, most individuals do not need them to achieve adequate omega-3 levels. Instead, they recommend obtaining ALA, EPA, and DHA from whole foods.
Benefits of Getting Omega-3s from Food
Foods rich in omega-3s offer a diverse array of other nutrients, states King. These include macronutrients, vitamins, minerals, and antioxidants absent in isolated supplements like fish oil.
For example, in addition to the EPA and DHA from seafood, you also gain protein for muscle repair. Plant sources loaded with ALA come with gut-friendly fiber as well. Many omega-3-rich foods further provide vitamin D, potassium, magnesium, calcium, and more.
“By consuming these foods, you’re covering several nutritional bases… they function like nature’s multivitamin,” Popp notes.
Foods With the Most Omega-3s
Fatty cold-water fish are prime sources of EPA and DHA, according to King. Plant-based ALA is primarily derived from nuts and seeds.
Plant-based oils, such as flaxseed, soybean, and canola oil, are also excellent sources of ALA, Popp adds.
To effectively boost your omega-3 intake, a nutritious and varied diet is essential, remarks King. Aim to incorporate these nine foods into your routine to maximize health benefits:
Salmon
Salmon stands out as a nutritional powerhouse.
A three-ounce serving of wild salmon contains approximately 1.5 grams of EPA and DHA fatty acids, per the NIH.
Along with heart-friendly omega-3s, salmon is rich in high-quality protein, vitamins B6, B12, and selenium.
Salmon is also one of the few natural sources of vitamin D, which aids in calcium absorption, essential for building and maintaining strong bones, as reported by TODAY.com. “Vitamin D is particularly crucial during winter,” emphasizes Popp.
Additionally, it’s naturally low in mercury, making it a “best choice” according to the U.S. Food and Drug Administration.
Walnuts
For those looking to boost omega-3 intake from plant sources, walnuts are an excellent choice. “Walnuts are the only tree nut that serves as an outstanding source of ALA,” states Largeman-Roth.
One ounce of English walnuts offers around 2.5 grams of ALA omega-3s, exceeding 200% of the daily value.
The ALA found in walnuts can promote a healthy heart and brain. They are also rich in the amino acid L-arginine, known to help reduce inflammation and enhance blood pressure.
Walnuts provide fiber along with magnesium, copper, and manganese.
Enjoy walnuts as a snack, toss them into oatmeal, or blend them into a pasta sauce.
Chia Seeds
“Chia seeds are a remarkably healthy food in general,” says Popp. These tiny seeds are abundant in ALA and can easily be included in your diet instead of relying on supplements. “You can add them to smoothies or yogurt,” Popp suggests.
One ounce of chia seeds offers an impressive 5 grams of ALA omega-3s, which is over 400% of the daily value, according to the NIH.
The ALA in chia seeds possesses anti-inflammatory properties, helping to preserve heart and brain health, according to Largeman-Roth.
Chia seeds benefit various bodily systems, including skin health, digestion, and bone strength. They also contain proteins and fiber, making them a great choice for a satisfying snack.
Sardines
Canned sardines are not only delicious but also shelf-stable and packed with omega-3s, along with several other beneficial nutrients.
One drained serving of canned sardines contains approximately 1.2 grams of EPA and DHA.
With about 22 grams of protein per can, sardines are a filling option that can satisfy hunger and support weight loss. They also serve as a source of vitamin D, calcium, vitamin B12, selenium, and choline, as detailed by TODAY.com.
Regular consumption of sardines can benefit heart, brain, and skin health.
Being a smaller fish, sardines are also low in mercury, making them safe for frequent consumption.
Herring
Another small oily fish high in heart-healthy fats, herring is often canned or pickled, providing a nutritious option to elevate your omega-3 intake.
A three-ounce serving of Atlantic herring serves up about 1.6 grams of EPA and DHA omega-3s, covering over 100% of the daily value.
Eating herring regularly may support brain function, lower blood pressure, and combat inflammation, according to experts.
Herring is also a quality protein source and an excellent natural provider of creatine, which supports muscle growth and performance. Furthermore, it’s rich in vitamin D and A, selenium, and phosphorus.
Flaxseeds
Flaxseeds provide an excellent vegetarian option for omega-3s. “Just one or two tablespoons will meet your needs,” explains Popp.
One tablespoon contains about 2.35 grams of ALA.
Flaxseeds are also rich in dietary fiber and provide plant protein, making them very filling. Plus, they’re a good source of magnesium and thiamine, key nutrients for nerve and muscle health, as mentioned on TODAY.com.
These tiny but mighty seeds are packed with antioxidants that offer strong anti-inflammatory benefits.
Sprinkle flaxseeds into oatmeal, yogurt, or smoothies for easy incorporation, suggests Popp.
Mackerel
Mackerel is a fatty cold-water fish abundant in healthy fats and nutrients. A serving of cooked Atlantic mackerel offers just over 1 gram of omega-3 fatty acids.
Mackerel’s high EPA and DHA levels may assist in reducing blood pressure, inflammation, and LDL, or “bad” cholesterol, according to research. Regular consumption of mackerel may benefit cardiovascular health and cognitive function.
Mackerel is amongst the best sources of vitamin D and is also rich in B vitamins, phosphorus, calcium, and iodine, as reported by TODAY.com.
Always opt for Atlantic or Pacific chub mackerel, as they are generally lower in mercury, as noted by the FDA.
Oysters
Be it love or hate, oysters are an incredible source of omega-3 fatty acids. They are unique as they contain all three forms of omega-3s: ALA, EPA, and DHA.
One serving of cooked wild oysters provides roughly 0.7 grams of omega-3s, according to the NIH.
These tasty bivalves are loaded with heart-healthy fats and essential amino acids that provide energy while supporting heart health and strong bones. Oysters are also a significant source of lean protein, immune-boosting zinc, along with various vitamins and minerals.
Edamame
Edamame, or immature soybeans, serves as another impressive plant-based source of omega-3 fatty acids.
A half-cup serving of edamame contains approximately 0.3 grams of ALA omega-3s.
In addition to their anti-inflammatory fatty acids, edamame boasts the highest protein content of any bean, combined with a substantial amount of fiber. This makes them a fulfilling choice that promotes cardiovascular health, maintains cholesterol levels, and supports gut health.
Rich in vitamins C and K, edamame also contributes to immune function and normal blood clotting. You can enjoy edamame roasted as a snack or as a delightful addition atop rice and salads.
Incorporating diverse sources of omega-3s into your diet can significantly enhance your overall health, making every meal a powerful opportunity for nourishment.
