Kerin Jones
Chief Writer: Nutrition & Diet
Why omega-3 is good for you
Most people today have a high aversion to fat. However, not all fat is created equal. In this article we take a look at what foods have Omega-3 fatty acids.
They are a type of fat you don’t want to cut back on. They are called essential fatty acids, because they are a vital nutrient for your overall health.
There are three main omega-3s
- DHA (docosahexaenoic acid),
- EPA (eicosapentaenoic acid),
- ALA (alpha-linoleic acid).
ALA is found in many vegan foods like flaxseed, walnuts, and spinach.
The crucial fatty acids EPA and DHA, on the other hand, are primarily found in animal sources or can be converted from ALA.
Unfortunately, 98% of Americans have low levels of omega-3s. So, since our bodies do not produce omega-3 fatty acids on their own, we have to consume them through either food or supplements.
Omega-3 deficiency causes health problems
As omega-3s are essential components of the membranes of all of the cells in our bodies, their deficiency may lead detrimental health problems.
Some of the symptoms and consequences of omega-3 deficiency include:
- Inflammation (sometimes severe),
- Higher risk for heart disease and high cholesterol,
- Digestive disorders, allergies,
- Arthritis,
- Joint and muscle pain,
- Mental disorders like depression, poor brain development,
- Cognitive decline.
10 foods that contain high levels of omega 3 fatty acids
Mackerel – 5134 mg per 100 grams (3.5 oz.)
Mackerel is a name applied to a number of different species of fish in the Scombridae family, some of the most common of which are Spanish mackerel, horse mackerel, king mackerel, and Atlantic mackerel.
Many people tend to avoid this fish for its particularly fishy taste and lingering flavor. And that’s a pity – mackerel is packed with omega-3 fatty acids. In fact, according to the USDA, it is on the top of the list of fish with the highest omega-3 content.
However, when opting for mackerel as a source for your omega-3 intake, do beware that some species of the fish are higher in mercury content than others.
King and Spanish mackerel, for instance, have higher levels of mercury, so stick to the Atlantic to fare on the safe side.
Herring – 1729 mg per 100 grams (3.5 oz.)
Herring is one of the most abundant fish species in the world and is a dietary staple in places like Germany, Russia, the UK, and Scandinavia.
It is an extremely rich source of DHA and EPA – the two main types omega-3. Hence, it doesn’t come as a surprise that the FDA recommends herring as one of the top choices for pregnant women and parents.
What makes herring especially beneficial is that it’s loaded with Vitamin D, which balances out our calcium levels for stronger and healthier bones, and selenium – a potent antioxidant that helps support a healthy immune system and cognitive function.
Flaxseeds – 2338 mg per tablespoon of seeds, 7196 mg per tablespoon of oil
Also known as linseeds, these small, brown or golden-colored seeds are an excellent source of omega-3 fatty acids.
It’s important to note that the type of omega-3 acids found in flaxseeds differs from those found in fish.
In other words, omega-3s found in animals are not the same as omega-3s found in plants. The type of plant-based omega-3 fatty acid found in flaxseeds is ALA.
Combined with the abundance of lignans found in flaxseeds and dietary fiber, they not only reduce your risk of coronary heart disease, but also help protect cell membranes to make sure they have enough energy.
Walnuts – 2542 mg per ounce
Like flaxseeds, walnuts also contain great amounts of ALA, the plant-based omega-3 fatty acid.
In fact, walnuts are the only nut that is such an important source of ALA, which helps reduce cholesterol, inflammation, and high blood pressure.
Far too many nutrition articles suggests that a handful of walnuts will provide you with all the omega-3 content you need.
This isn’t exactly accurate. The human body cannot produce the omega-3 fatty acids found in fish. This means that it can only be obtained by eating fish or converting plant-based omega 3s into animal-based omega-3s.
While our body can indeed convert ALA into EPA and DHA, the process isn’t uniformly efficient and differs from person to person. Only a small portion of ALA can be converted into EPA and the final product, DHA.
The bottom line is, do not rely solely on walnuts to get all the types of omega-3s you need.
Soybeans – 1443 mg per 100 grams (3.5 oz.)
Most people are aware of the health benefits of soybeans – they are an extremely rich source of fiber vegetable protein, magnesium, and potassium among others.
This is precisely why they are a popular choice for vegetarians and vegans.
However, not many people know that they are also quite rich in omega-3 fatty acids.
One bowl of boiled, shelled soybeans, also known as edamame, are as rich or even richer in omega-3s than some types of fish.
If edamame isn’t readily available at your grocer’s, soybean, regarded as one of the healthiest vegetable oils, can be a great alternative to be included in your diet.
Sardines – 1480 mg per 100 grams (3.5 oz.)
Sardines are one of the most concentrated sources of the omega-3 acids EPA and DHA – even richer than many fish oil supplements. Because of their abundance, they also make for the right ecological choice.
One big advantage sardines have over many other species of fish is that they are much less likely to raise concerns over contaminants.
Sardines are usually sold canned, but more markets are now offering them fresh as well.
As such, keeping a couple of cans of sardines on hand in your cupboard is always a good idea.
Anchovies – 2113 mg per 100 grams (3.5 oz.)
Anchovies are small saltwater fish which are very easy to catch in large quantities. They are good for your health for a number of reasons.
They help lower bad cholesterol and toxins and are rich in vitamins and minerals.
Due to the high concentration of omega-3s found in them, including anchovies in your diet helps lower bad cholesterol and eliminate toxins from the body.
Combined with the high levels of vitamin E and selenium, the omega-3 fatty acids of anchovies promote healthy skin, prevent signs of aging, and reduce the chances of skin cancer.
Egg yolks – not as high levels as the other foods listed above
Eggs are a powerhouse of nutrients that are full of protein, iron, vitamins, and minerals.
Many people avoid eating egg yolks due to the fact that most of the fat in the egg resides precisely there, with only a trace of it in the egg white.
However, egg yolks are extremely rich in healthy nutrients, including omega-3 fatty acids. A medium-sized egg has around 36 milligrams of DHA and 4 milligrams of EPA.
Many egg producers now fortify the omega-3 content of eggs by feeding laying hens flaxseed oil or ground flaxseed.
So if you are looking to reap maximum nutrients from eggs, don’t skip on the yolk – that’s where the good stuff is.
Spinach – not as high levels as the other foods listed above
Spinach has long been considered a superfood, and for good reason.
A half of cup of cooked spinach has around 100 milligrams of omega-3.
Not only is it full of nutrients and extremely low on calories, it is also a great appetite suppressant thanks to its leaf membranes called thylakoids.
No wonder, then, Popeye was created to encourage kids to eat more of this wondrous leafy green.
Meats from grass-fed animals.
Meat from grass-fed animals is good for you for many reasons. For one thing, it is much leaner than meat obtained from grain-fed animals. It also has a much higher concentration of nutrients.
The levels of omega-3 in grass-fed meat is about 50% higher than in regular meat. Although concentrations vary, on average, a 100 gram serving of grass-fed beef contains 65 milligrams of omega-3 fatty acids.
If you don’t eat many foods high in omega-3 fatty acids
Omega-3 fatty acids are essential for good health. The best way to get them is by consuming foods that are rich in omega-3, such as fatty fish, nuts, and certain types of greens.
However, if you don’t eat around two 150-gram portions of fish every week, you might consider taking supplements to make up for the lack of omega-3 in your system.
When choosing omega-3 supplements, look for the ones that come from marine sources and have adequate EPA and DHA levels in order for you to reap the needed benefits.
The amount of EPA and DHA levels in capsules vary anywhere from 200 to 700 milligrams per capsule.
Higher concentrations give you the chance to get more nutrients with fewer capsules. And keep in mind that these soft gel capsules are perishable, so keep attention to the expiration date.
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