Exploring Omega-3 Rich Foods: Beyond Fish

While reducing excessive dietary fat is important, it’s crucial not to overlook the necessity of omega-3 fatty acids. Omega-3s are vital for heart health, inflammation control, and cognitive function. Unfortunately, many individuals fall short of their recommended intake. Fortunately, various foods, such as specific fish, seeds, and nuts, are rich sources of omega-3s, and incorporating them into your diet can help meet these essential nutritional needs.

It can also be challenging to get sufficient Omega-3s, even if they aren’t necessary in large amounts. For example, it can be difficult for vegans and vegetarians who avoid seafood. But there are other sources of Omega-3 besides shellfish. Many types of plants are likewise rich in this supernutrient. This article will provide a list of the top 12 Omega-3-rich foods that provide the body with the nourishment it needs.

Types of Omega-3 Fatty Acids

A subtype of polyunsaturated fat is known as Omega-3 fatty acids. Being a fatty acid that the body cannot produce on its own, Omega-3 is considered “essential” and must get it through diet. 

Omega-3 fatty acids possess three primary categories:

ALAs or Acids Linolenic

Known as a short-chain Omega-3 fatty acid, alpha-linolenic acid (ALA) is primarily present in plant and seed oils such as chia, hemp and flaxseed.

EPA, or Eicosapentaenoic Acid (EPA) 

Oily fish like mackerel and salmon, as well as other seafood, contain long-chain Omega-3 fatty acids called eicosapentaenoic acid (EPA). Since the long-chain versions are more active, they are better for health. The body can convert ALA to EPA, although it does so inefficiently.

DHA, or Docosahexaenoic Acid 

Another long-chain Omega-3 fatty acid in seafood and oily fish is docosahexaenoic acid (DHA). The body can partially convert EPA to DHA, but it is not sufficient.

A vegan or vegetarian diet makes it more challenging to absorb enough DHA and EPA in the blood. However, the body can convert ALA to EPA and DHA. However, the conversion rate is not more than 15%. 

Summary

Omega-3 fatty acids fall into three primary types: ALAs, EPAs, and DHAs, found in various food sources. Docosahexaenoic acid (DHA) is another long-chain Omega-3 fatty acid that comes from seafood and oily fish. Eicosapentaenoic acid (EPA), a long-chain Omega-3 fatty acid, is prevalent in seafood and oily fish like mackerel and salmon. Alpha-linolenic acid (ALA) is a short-chain Omega-3 fatty acid that primarily exists in plant and seed oils like flaxseed, chia, and hemp. The body can convert ALA to EPA and DHA, but the conversion rate is limited to 15%.

Recommended Intake of Omega-3 Fatty Acids

For most people, a healthy daily intake of Omega-3 fats falls between 0.5 and 1.6 grams. The recommended daily adequate intakes (AI) for Omega-3 foods are below:

Male

9-13 years: 1.2 g

14-18 years: 1.6 g

19-50 years: 1.6 g

Above 50: 1.6 g

For Female

9-13 years: 1.0 g

14-18 years: 1.1 g

19-50 years: 1.1 g

Above 50: 1.1 g

During Pregnancy: 1.4 g

During Lactation: 1.3 g

Health Benefits of Omega-3-Rich Foods

There are numerous ways that Omega-3 fatty acids can benefit the body. Here are a few of them:

Reduced Inflammation and Arthritic pain

Most infections cause inflammation, which reduces the body’s defences against diseases. Omega-3 fatty acids tend to reduce inflammation. While both long-chain Omega-3 fatty acids play a part, DHA is superior to EPA at decreasing inflammation. Due to all of these benefits, incorporating long-chain Omega-3 fatty acids into the diet helps reduce inflammation in non-alcoholic fatty liver disease. They are also helpful for those with arthritis and other ailments.

Improves Joint and Bone Health

Osteoporosis is a condition that can affect older persons and raises the risk of fractures. EPA, DHA, and other fatty macromolecules derived from Omega-3s lower the risk of bone fracture and decrease bone loss. People who take fish oil supplements or eat more fatty fish report feeling less stiff in the morning, having less joint stiffness and pain, and requiring less medication. 

Consuming essential fatty acids also enhances the formation of bone collagen and increases bone strength. These benefits have been observed in patients with rheumatoid arthritis and show promise in other inflammatory joint disorders.

Lowers the Risk of Coronary Heart Disease

Patients with coronary heart disease can lower their chance of mortality by consuming one gram of Omega-3 fatty acids daily. It is particularly true for the Omega-3 fatty acid types, DHA and EPA. People with a high fish consumption rate are less likely to experience heart disease. It lowers triglyceride levels, a kind of fat linked to heart attacks and strokes. It prevents plaque from accumulating in the arteries, reduces blood clots, and helps the body produce more HDL or good cholesterol.

Improves Brain Health and Cognitive Function

Polyunsaturated fats (PUFAs), which include Omega-3 and omega-6, make up twenty per cent of the weight of the brain. An Omega-3 deficiency causes certain mental health conditions, such as:

Bipolar disorder

Depression

Attention-deficit/hyperactivity disorder (ADHD)

Moreover, Omega-3 fatty acids may reduce cognitive decline risk but not Alzheimer’s disease risk. Consumption of Omega-3 fatty acids boosts learning, memory, cognitive function and blood flow in the brain. Thus, Omega-3 is essential for the development, well-being, and ageing of the brain. 

Skin and Hair Health

Insufficient intake of Omega-3 can cause or worsen inflammation, thinning and loss of hair, and dry, irritated skin. The cell membranes must be in good condition if you want your skin to be smooth, elastic, and free of wrinkles. Omega-3 fatty acids, including EPA and DHA, are abundant in salmon. Eating this kind of fatty fish can help your skin and hair become healthier. 

Long-chain Omega-3 fatty acid EPA controls the amount of oil produced in your skin. Additionally, it delays the signs of ageing, prolonging the youthful appearance of the skin. Although there is little research on them, they prevent dry, red, and itchy skin, lessen acne, and increase your skin’s tolerance to sunburns.

Summary

Long-chain Omega-3 fatty acids, particularly DHA, have a notable anti-inflammatory effect, benefiting individuals with conditions like arthritis. These fatty acids also promote bone strength by stimulating collagen production and may help with inflammatory joint issues. Omega-3s from fish can reduce triglycerides, lowering the risk of heart disease. Additionally, they play a role in brain health and skin aging, with EPA regulating skin oil production.

List of Omega-3 Rich Foods 

Here is a list of some of the Omega-3-rich foods that everyone should include in their diet:

Canola Oil 

Canola oil is an excellent choice for cooking, as it’s packed with Omega-3 fatty acids, providing 1,300 mg (1.3g) per serving. Its high smoke point makes it versatile for various cooking methods like stir-frying, baking, and roasting, ensuring you retain its nutritional value.

Chia Seeds 

Chia seeds are a top plant-based source of Omega-3, offering 2.7 grams in one tablespoon. These versatile seeds go well with smoothies, salads, bread, or jams and are even used to make chia pudding, providing a hefty dose of Omega-3 along with essential amino acids.

Hemp Seeds 

Hemp seeds are a nutritional powerhouse, providing 2,605 mg of ALA in just three tablespoons. They’re also rich in magnesium, protein, and iron. You can easily add them to granola, salads, or smoothies.

Cod Liver Oil

A supplement rich in Omega-3s, cod liver oil provides 2,438 mg of EPA and DHA per tablespoon. It’s a concentrated source of these essential fatty acids, along with vitamins D and A. However, consult a healthcare professional before taking any supplements.

Flaxseed

Flaxseeds, boasting 2,350 mg of ALA per tablespoon, are excellent sources of Omega-3s. Ground flaxseed can be added to smoothies or oatmeal, providing fibre, magnesium, and protein. Flaxseed oil, with 6,703 mg of ALA per tablespoon, serves as a potent supplement.

Mackerel

Mackerel, rich in 4,580 mg of EPA and DHA per 3.5 ounces, is a flavorful fish choice. Whether grilled or added to dishes, it offers a substantial dose of Omega-3s along with vitamin B12 and selenium.

Salmon

Salmon, with 2,150 mg of EPA and DHA per 3.5 ounces, is a nutrient-dense fish. Its Omega-3 content, coupled with high-quality protein, makes it a valuable addition to your diet.

Sardines

Sardines, providing 1,463 mg of EPA and DHA per cup, are small fish packed with nutrients. Enjoy them on toast, in salads, or in pasta dishes for a tasty Omega-3 boost, along with vitamins B12, D, and selenium.

Walnuts

Walnuts, containing 2,570 mg of ALA per ounce, are a versatile and nutritious snack. They offer vitamin E, manganese, and copper, supporting heart health and overall well-being.

Seaweed and Algae

Seaweed, spirulina, nori, and chlorella are rich in plant-based Omega-3s, essential for vegans. Incorporate them into homemade vegan sushi rolls or smoothies for a nutrient-packed meal.

Soybean

Soybeans provide 670 mg of ALA in 1/2 cup and are rich in fibre, protein, and various nutrients. They’re a valuable addition to a balanced diet, offering essential fatty acids along with vitamin B2, magnesium, potassium, folate, and vitamin K.

Kidney Beans

Kidney beans, containing 0.10 g of ALA per half-cup, are a good source of plant protein and fibre. Add them to curry stews, or enjoy them with rice for a nutritious meal.

Summary

A variety of foods rich in Omega-3 fatty acids are available, including canola oil, chia seeds, hemp seeds, cod liver oil, flaxseed, mackerel, salmon, sardines, walnuts, seaweed and algae, soybeans, and kidney beans. Omega-3s derived from plants, such as seaweed, spirulina, nori, and chlorella, are essential for vegans. With 2,570 mg of ALA per ounce, walnuts are a healthy snack. Cod liver oil is a popular supplement that has 2,438 mg of EPA and DHA per tablespoon. However, before consuming any supplements, get medical advice. These foods offer different forms and amounts of Omega-3 to suit various dietary preferences.

Side Effects of Omega-3-Rich Foods

Even at dosages of up to 250 mg to 4,000 mg, Omega-3s can be safe and efficient. However, some users of fish oil supplements report modest adverse effects. These are the most common adverse effects of Omega-3 fish oil, including:

Fishy aftertaste: Some individuals may experience a lingering fishy taste after consuming Omega-3-rich foods due to the fish oil content.

Bad breath: Omega-3 supplements can sometimes lead to bad breath as a side effect attributed to the fish oil’s composition.

Indigestion: Omega-3s may cause indigestion or stomach discomfort in some people, especially when taken in high doses.

Nausea or loose stools: High doses of Omega-3s can lead to nausea or loose stools in certain individuals, affecting their digestive system.

Stomach aches: Some users may experience stomachaches or discomfort when consuming Omega-3 supplements, particularly at higher doses.

Difficulty using the restroom: Omega-3s might lead to changes in bowel habits, including difficulty in using the restroom for some individuals.

Excessive bleeding risk if you take more than three grams daily: Consuming over three grams of Omega-3s daily can increase the risk of excessive bleeding due to their blood-thinning properties.

Sensitivity responses: Certain individuals may have sensitivities or allergic reactions to Omega-3-rich foods, leading to various responses.

Variations in blood sugar level: Omega-3s can affect blood sugar levels, causing fluctuations in some individuals.

Diarrhoea: High doses of Omega-3s may result in diarrhoea as a side effect, impacting the digestive system.

Acid reflux: Omega-3 supplements might trigger acid reflux or heartburn in some individuals.

Low blood pressure: Omega-3s can have a blood pressure-lowering effect, potentially causing low blood pressure in some users.

Vitamin A toxicity: Excessive consumption of Omega-3-rich foods, particularly cod liver oil, can lead to vitamin A toxicity due to the high vitamin A content in such supplements.

Summary

While Omega-3s are generally safe, some users of fish oil supplements may experience side effects like fishy aftertaste, indigestion, bad breath, and diarrhoea. Excessive consumption of more than 3 g may lead to bleeding risk and other issues. Take no more than 5,000 mg of combined EPA and DHA per day. 

HealthifyMe Suggestion

Try chia seed water to help you meet your daily omega-3 requirements. Add a tablespoon of chia seed to a glass of water. Soak it overnight and consume it first thing in the morning. This will be an excellent way to meet your daily requirements. Sprinkle seeds and nuts on your salad or porridge, or add nuts and seeds to smoothies. Dry roast chia seed and flaxseed, along with fennel, and use as mouth refreshment.

Conclusion

Omega-3 fatty acids are a significant dietary component that promotes healthy cellular function throughout the body. DHA, EPA, and ALA are the three forms of Omega-3 fatty acids that are part of a healthy diet. Seafood, nuts, seaweed, cod liver oil, and oily fish are generally high in EPA and DHA, which makes them a good choice. By consuming these foods, people can quickly meet their Omega-3 needs. Nevertheless, individuals who don’t consume a lot of these foods and believe they could be deficient in Omega-3s need to contact a doctor to see whether taking an Omega-3 supplement might be beneficial.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information, please contact our certified nutritionists Here.

Frequently Asked Questions (FAQs)

Research Sources

Omega-3 Fatty Acids

Omega-3 Fatty Acids

Fish and Omega-3 Fatty Acids

Omega-3 fatty acids and cardiovascular disease

Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis

Omega-3 fatty acids and cognitive function

The Effect of Omega-3 Fatty Acids on Rheumatoid Arthritis

Can adults adequately convert alpha-linolenic acid (18:3n-3) to eicosapentaenoic acid (20:5n-3) and docosahexaenoic acid (22:6n-3)?

USDA- Seeds, chia seeds, dried

USDA National Nutrient Database for Standard Reference

USDA- Fish oil, cod liver

USDA- Seeds, hemp seed, hulled

USDA- Seeds, flaxseed

Flax and flaxseed oil: an ancient medicine & modern functional food

Flaxseed: a potential source of food, feed and fibre

USDA- https://fdc.nal.usda.gov/fdc-app.html#/food-details/175122/nutrients

USDA- https://fdc.nal.usda.gov/fdc-app.html#/food-details/175167/nutrients

Fish Consumption and Coronary Heart Disease: A Meta-Analysis

What Do We Know About Diet and Prevention of Alzheimer’s Disease?

USDA-Fish, sardine, Atlantic, canned in oil, drained solids with bone

USDA- Nuts, walnuts

Soybeans, mature seeds, dry roasted

Beneficial Outcomes of Omega-6 and Omega-3 Polyunsaturated Fatty Acids on Human Health: An Update for 2021

USDA- Beans, kidney, red, mature seeds, cooked, boiled, with salt