Foods Rich in Omega-3 Fatty Acids
Omega-3 fatty acidsIt is a group of fatty acids present in every cell of the body. Fish, fish oil and some canola oils are good sources of this fatty acid. Today, there is a wealth of research supporting the role of omega 3 in infant development, brain function, joint discomfort, and other conditions. Omega 3 fatty acids are composed of three acids. As long as we eat foods rich in Omega 3 fatty acids, our body will break them down into three acids: EPA, DHA and ALA.
Fish and fish oil are the richest sources of EPA, a fatty acid. Both freshwater and saltwater fish have high EPA content, ranging from 39% to 50%. DHA is an important component of omega 3 fatty acids and can be found in fish oil or red brown algae. It is also present in many parts of the human body, such as the eyeball (retina). About 65% of the human brain is made up of fat, of which 50% is DHA. Flaxseed is a rich source of ALA, and ALA is also found in small amounts in hemp, walnuts, soybean and canola oils. Certain green leafy vegetables also contain ALA.
Sources of Omega 3 fatty acids
Because the human body cannot produce omega-3 fatty acids on its own, it can only be supplemented by food. You can consider adding these top foods rich in omega-3 fatty acids to your food list to avoid omega-3 deficiency.
Omega 3 Animal Sources
Oily fish are the richest source of long-chain omega-3s, which may help maintain a healthy heart. Omega 3 is important for pregnant or breastfeeding mothers as it helps the baby's brain function develop properly. Experts recommend eating at least one serving of fish a week, about 140g. Most oily fish, such as salmon, have edible bones, which provide the body with calcium and phosphorus, helping to build strong bones. Oily fish rich in omega-3 include: herring, salmon, sardines, trout, mackerel, etc. Shellfish rich in omega-3 fatty acids include mussels, oysters, squid and crabs. White fish rich in omega-3 fatty acids include sea bass, sea bream, turbot, flounder, etc.
Tip: Steaming or baking fish is healthier than frying, which increases the fat content of fish and shellfish.
Omega 3 Plant-Based Sources
- linseed oil
- Rapeseed oil
- Sunflower or safflower oil
- coconut oil
- Wheat germ oil
- egg
- Roasted soybeans
- walnut
- spinach
- broccoli
Recommended Omega 3 Supplements
Supplementation of omega 3 fatty acids is essential for patients who need to supplement it in large quantities. Here are some high-end brands of omega 3 products with high bioavailability:
- Jamieson – Salmon Oil 1000mg Softgels
This product supports heart health and brain health. Biosun is a strictly certified Canadian brand, and judging by their reputation in the market over the years, you can expect to get pure and highly bioavailable fish oil from this product.
- Kirkland Signature – Omega-3 Ultra Concentrated Fish Oil 1200mg
Kirkland Signature's fish oil product is also worth considering; these softgels contain pure and highly concentrated unsaturated fatty acids (EPA and DHA). This product may help stabilize blood pressure levels, maintain heart health, and promote brain development and eye function.
- Swisse – Ultiboost Odourless High Strength Wild Fish Oil 1500mg
This product is one of the highest quality odorless fish oil products and contains 1500mg of a blend of EPA and DHA. These softgels may be a good choice for achieving a normal heart rate and promoting eye health.
- Charenda – High Purity DHA Adult Fish Oil 700mg
This fish oil product contains 55% EPA, which means it can support cardiovascular health and healthy blood pressure. Each capsule contains 1100 mg of fish oil and it is recommended to take 2 capsule twice a day.
- Charenda – High Purity DHA Children's Fish Oil 700mg
This product contains 700mg of pure fish oil to enhance learning abilities and provide long-term health benefits to young children. Kids love fish oil softgels, too, and you can add these unflavored softgels to their food or snacks to enrich their diet.
