Important Sources for Omega 3 Fatty Acids

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From Medical News Today

Important sources for omega 3s:

1. Mackerel

Mackerel is a small, fatty fish that people commonly eat smoked, often for breakfast.

A serving of mackerel contains:

  • 0.59 g of DHA
  • 0.43 g of EPA

Along with omega-3s, mackerel is rich in selenium and vitamin B-12.

2. Salmon

Salmon is one of the most popular and highly nutritious types of fish available. There are several differences between wild and farmed salmon, including some variations in the omega-3 content.

One serving of farmed salmon contains:

  • 1.24 g of DHA
  • 0.59 g of EPA

One serving of wild salmon contains:

  • 1.22 g of DHA
  • 0.35 g of EPA

Salmon also contains high levels of protein, magnesium, potassium, selenium, and B vitamins.

3. Seabass

Seabass is a popular Japanese fish.

One serving of seabass contains:

  • 0.47 g of DHA
  • 0.18 g of EPA

Seabass also provides protein and selenium.

4. Oysters

Oysters are a favorite shellfish that restaurants tend to serve as an appetizer or snack. Unlike many other seafood sources, oysters contain all three major classes of omega-3s.

One serving of oysters contains:

  • 0.14 g of ALA
  • 0.23 g of DHA
  • 0.30 g of EPA

Oysters are also rich in zinc and vitamin B-12.

5. Sardines

Sardines are a small, oily fish that people can buy in cans and eat as a snack or appetizer.

One serving of canned sardines contains:

  • 0.74 g of DHA
  • 0.45 g of EPA

Sardines are also a good source of selenium and vitamins B-12 and D.

6. Shrimp

People around the world eat shrimp as both an appetizer and a component of many meals.

One serving of shrimp contains:

  • 0.12 g of DHA
  • 0.12 g of EPA

Shrimp is also rich in protein and potassium.

7. Trout

Rainbow trout are among the most popular and healthful types of fish.

One serving of trout contains:

  • 0.44 g of DHA
  • 0.40 g of EPA

In addition to omega-3s, trout is a good source of protein, potassium, and vitamin D.

8. Seaweed and algae

Seaweed is a nutrient-dense food.

Seaweed, nori, spirulina, and chlorella are different forms of algae that many people eat for their health benefits.

Seaweed and algae are important sources of omega-3 for people on a vegetarian or vegan diet, as they are one of the few plant groups that contain DHA and EPA.

The DHA and EPA content varies depending on the type of algae and the particular product.

There are many ways to include these foods in the diet. For example:

  • Nori is the seaweed that most people use to wrap around sushi.
  • Seaweed is a tasty, crispy snack.
  • Chlorella and spirulina make a healthful addition to smoothies or oatmeal.

Seaweed is also rich in protein, and it may have antidiabetic, antioxidant, and antihypertensive properties.

People can find chlorella and spirulina in health-food stores or online. Shop here for chlorella and spirulina.

9. Chia seeds

Chia seeds are an excellent plant-based source of ALA omega-3 fatty acids. They are also high in fiber and protein.

Chia seeds contain 5.055 g of ALA per 1-oz serving.

People can use these seeds as an ingredient in granola, salads, or smoothies, or they can mix them with milk or yogurt to make chia pudding. Mixing chia seeds with water also creates an egg substitute that vegans can use.

Many health-food stores now stock chia seeds, and it is also possible to buy them online.

10. Hemp seeds

Hemp seeds contain 2.605 g of ALA in every 3 tablespoons (tbsp).

They are also rich in many nutrients, including:

  • protein
  • magnesium
  • iron
  • zinc

Research suggests that hemp seeds are good for a person’s heart, digestion, and skin.

Hemp seeds are slightly sweet and make an excellent addition to granola, oats, snack bars, salads, and smoothies.

Hemp seeds are available to buy online.

11. Flaxseeds

Flaxseeds contain 6.703 g of ALA per tbsp.

Flaxseeds are one of the most healthful seeds that people can eat. They are rich in many nutrients, including:

  • fiber
  • protein
  • magnesium
  • manganese

These seeds may reduce blood pressure and improve heart health.

As with chia seeds, people can mix flaxseeds with water to create a vegan egg replacement. It is also easy to incorporate them into the diet by adding them to oatmeal, cereal, or salad.

Flaxseeds are available to buy online.

12. Walnuts

Walnuts contain 3.346 g of ALA per cup.

These nuts are a great source of healthful fats, including ALA omega-3 fatty acids.

People can enjoy walnuts on their own, in granola, or in a trail mix, snack bar, yogurt, salad, or cooked dish.

13. Edamame

A half-cup of frozen edamame beans contains 0.28 g of ALA.

Edamame beans are immature soybeans that are particularly popular in Japan. They are not only rich in omega-3s but are a great source of plant-based protein.

Boiled or steamed edamame beans work well in a salad or as a side dish.

14. Kidney beans

Kidney beans contain 0.10 g of ALA per half-cup.

Kidney beans are one of the most common beans to include in meals or eat as a side dish. People can add them to curries or stews or eat them with rice.

15. Soybean oil

Soybean oil contains 0.923 g of ALA per tbsp.

Soybeans are popular legumes from Asia. Many people use soybean oil for cooking.

The oil is also a good source of:

  • riboflavin
  • magnesium
  • potassium
  • folate
  • vitamin K

People usually serve soybeans as part of a meal or in a salad. Soybean oil works well as a cooking oil and in salad dressings.

 

Dr. Birken carries a pharmaceutical grade omega 3 fish oil gel cap.

For more information, call the office at 281-419-3231 and press option #2 or email at info@drbirken.com