Omega-3 Fatty Acids Foods List

Tap to Read ➤ Mayuri Kulkarni

Omega-3 fatty acids are essential fatty acids. Since our body cannot produce them, we are dependent on foods, which are rich sources of these acids. Therefore, a list of omega-3 fatty acids foods is given here.

Omega-3 fatty acids, which are also called n-3 fatty acids, are important nutrients required by our body. Alpha-linolenic acid (ALA), Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) are three types of omega-3 fatty acids. These are polyunsaturated fatty acids and are essential for our body to perform different functions.

They cannot be produced in our body, and hence, we need to know the different foods rich in these acids. These are mainly found in sea animals and plants. They are termed as essential, since our body is unable to synthesize them. They are not only helpful for different body functions, but high doses have also been useful for treating some health disorders.

Vital Information

Research has shown that it is necessary to consume at least 2- 4 gm of omega-3 fatty acids on a daily basis, to meet the nutritional requirements. The chief sources are sea organisms, while plants contain a very low percentage. All fish oils contain a high percentage of these essential fatty acids.

Vegetarian sources contain ALA. ALA when consumed, is converted into EPA and DHA. Out of the three types, only ALA is obtained from plants; and its health benefits are not as significant as compared to the other two. Green leafy vegetables, flaxseed oil, and nuts are some of the vegetarian sources.

Here is some detailed information that will guide you on the amount of the fatty acids contained in each of the food items.

Flaxseed oil (1 tablespoon) Omega-3 Fatty Acids (mg)- 7196 Flaxseed 1 ounce Omega-3 Fatty Acids (mg)- 6388 Salmon Oil 1 tablespoon Omega-3 Fatty Acids (mg)- 4767 Cod Liver Oil 1 tablespoon Omega-3 Fatty Acids (mg)- 2664 Dried Butternuts 1 ounce Omega-3 Fatty Acids (mg)- 2441

Grape Leaves (Canned) 1 ounce Omega-3 Fatty Acids (mg)- 236 Tuna (Fried / Cooked) 100 gm Omega-3 Fatty Acids (mg)- 1664 Chinese Broccoli (Cooked) 100 gm Omega-3 Fatty Acids (mg)- 258 Halibut 100 gm Omega-3 Fatty Acids (mg)- 520 Walnut Oil 1 tablespoon Omega-3 Fatty Acids (mg)- 1404

Spinach (Cooked) 1 ounce Omega-3 Fatty Acids (mg)- 104 Rainbow Trout 100 gm Omega-3 Fatty Acids (mg)- 1175 Herring (Salted) 100 gm Omega-3 Fatty Acids (mg)- 920 White Fish 100 gm Omega-3 Fatty Acids (mg)- 450 Wheat Germ Oil 1 tablespoon Omega-3 Fatty Acids (mg)- 932

Egg Yolk (Dried) 1 ounce Omega-3 Fatty Acids (mg)- 159 Fish Vegetable Soup 100 gm Omega-3 Fatty Acids (mg)- 80 Fried Vendace 100 gm Omega-3 Fatty Acids (mg)- 404 Fish 100 gm Omega-3 Fatty Acids (mg)- 375 Basil (Chopped) 2 tablespoons Omega-3 Fatty Acids (mg)- 16.6

Health Benefits

These fatty acids have plenty of health benefits that include protection of heart from fatal health disorders. Regular consumption has shown that they help us to stay away from health problems, like, stroke, rheumatoid arthritis (RA), depression, cancer, and heart disease.

EPA is considered to be helpful to prevent cardiovascular diseases, while DHA helps for proper development and working of nervous system. These acids contain anticoagulants that prevent blood clotting in arteries.

The diet that contains a reasonably good amount of these nutrients helps to decrease the triglycerides in our body. Other than lowering triglycerides, they also elevate the level of good cholesterol (HDL) and decrease the bad cholesterol (LDL) in the body. They have also proved useful in treating Alzheimer's disease.

Deficiency of these vital sources can cause serious problems, like memory loss, learning skills, and depression. The information given before gives an approximate amount of the nutrients, that each of the food items contain. Refer to the list given above to include these foods in your diet, and enjoy the health benefits.

Disclaimer : This story is for informative purposes only, and should not be used as a replacement for expert medical advice.