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Which foods contain Omega-3 fatty acids?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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Which foods contain omega-3 fatty acids? Some of the foods that contain Omega-3 fatty acids are mackerel, salmon, sardines, walnuts, soybeans, chia seeds, etc. If you have a diet that consists of fish, seeds, nuts it will help you get a lot of Omega-3 fatty acids in your body.

Which foods contains omega-3 fatty acids? Photo credit: iStock- Viktor GI

The Top Foods that contain Omega-3 fatty acids

  • Mackerel is a small fatty fish, and a 3.5-ounce fish contains 4,580 mg of EPA and DHA combined.
  • Salmon is a high-quality protein that contains Vitamin D, selenium, and B vitamins. Research studies show that salmon can reduce the risk of heart disease, dementia, and depression.
  • Herring is a medium oily fish, and a 3.5-ounce fish contains 2,150 mg of EPA and DHA combined. It contains selenium and Vitamin B-12.
  • Sardines is a small oily fish which contains Vitamin B12, Vitamin D and selenium. It contains 1,463 mg EPA and DHA combined.
  • Flaxseed contains fiber, magnesium, and other nutrients. Flaxseed is used typically as an Omega 3 supplement. It contains 2,350 mg of ALA per tablespoon- (Alpha-linolenic Acid ala).
  • Chia Seeds contains magnesium, manganese, selenium, and other nutrients. One ounce contains 5 grams of protein, and it contains all the eight essential amino acids. One ounce of chia seeds contains 5,050 mg of ALA- (Alpha-linolenic Acid).
  • Soybeans has a good source of fiber, and it contains riboflavin, folate, Vitamin K, magnesium, and potassium. ½ cup of dry roasted soybeans contains 670 mg of ALA per serving.
  • Walnuts has fiber and it contains copper, magnesium, and Vitamin E. One ounce of walnuts contains 2,570 mg of ALA per serving.
  • Oysters contains zinc, copper, and Vitamin B-12. 3.5 ounces of oysters contains 329 mg of EPA and DHA combined.
  • Anchovies is a small oily fish that can be bought either canned or dried. It also contains niacin and selenium. One serving of anchovies contains 411 mg of EPA and DHA.
  • Cod Liver Oil is more of a supplement than food that can be taken to give you your proper amounts of omega-3 fat. It contains Vitamin D and Vitamin A. One tablespoon of cod liver oil contains 2,483 mg of EPA and DHA.

The main benefit of Omega 3’s is its ability to reduce inflammation and reduce the risk of heart disease.

The Bottom Line is you can consume Omega 3 fatty acids from foods such as fish, seeds, nuts. Or you can get it through basic omega-3 supplements if needed. It provides a lot of great health benefits such as reducing inflammation in the body and reducing the risk of heart disease.

“The main benefit of Omega 3’s is its ability to reduce inflammation and reduce the risk of heart disease.” Celebrity Fitness & Nutrition Expert Obi Obadike

If you have any interest in trying any of our Ethical Supplement products to help you heighten your immune system or assist you with your fitness, weight loss or health goals. You can go to

https://offer.ethicalinc.com/suppressant-offer/

References

  1. Vannice G, Rasmussen H. Position of the academy of nutrition and dietetics: dietary fatty acids for healthy adults. J Acad Nutr Diet. 2014 Jan;114(1):136-53. doi: 10.1016/j.jand.2013.11.001. Erratum in: J Acad Nutr Diet. 2014 Apr;114(4):644. PMID: 24342605.
  2. National Institutes Of Health- https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
  3. USDA- https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/nutrients
  4. Su KP, Huang SY, Chiu CC, Shen WW. Omega-3 fatty acids in major depressive disorder. A preliminary double-blind, placebo-controlled trial. Eur Neuropsychopharmacol. 2003 Aug;13(4):267-71. doi: 10.1016/s0924-977x(03)00032-4. Erratum in: Eur Neuropsychopharmacol. 2004 Mar;14(2):173. PMID: 12888186.
  5. Wang C, Harris WS, Chung M, Lichtenstein AH, Balk EM, Kupelnick B, Jordan HS, Lau J. n-3 Fatty acids from fish or fish-oil supplements, but not alpha-linolenic acid, benefit cardiovascular disease outcomes in primary- and secondary-prevention studies: a systematic review. Am J Clin Nutr. 2006 Jul;84(1):5-17. doi: 10.1093/ajcn/84.1.5. PMID: 16825676.
  6. Barberger-Gateau P, Letenneur L, Deschamps V, Pérès K, Dartigues JF, Renaud S. Fish, meat, and risk of dementia: cohort study. BMJ. 2002 Oct 26;325(7370):932-3. doi: 10.1136/bmj.325.7370.932. PMID: 12399342; PMCID: PMC130057.
  7. Kalmijn S, van Boxtel MP, Ocké M, Verschuren WM, Kromhout D, Launer LJ. Dietary intake of fatty acids and fish in relation to cognitive performance at middle age. Neurology. 2004 Jan 27;62(2):275-80. doi: 10.1212/01.wnl.0000103860.75218.a5. PMID: 14745067.
  8. USDA- https://fdc.nal.usda.gov/fdc-app.html#/food-details/175172/nutrients
  9. Patterson E, Wall R, Fitzgerald GF, Ross RP, Stanton C. Health implications of high dietary omega-6 polyunsaturated Fatty acids. J Nutr Metab. 2012;2012:539426. doi: 10.1155/2012/539426. Epub 2012 Apr 5. PMID: 22570770; PMCID: PMC3335257.

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