10 Foods That Are Very High in Omega-3

Omega-3 supplements offer a host of powerful benefits for your body. They boost brain function and memory and help improve good cholesterol (HDL) levels, along with reducing inflammation. Let us know what foods help in increasing the intake of this powerful nutrient in our body. 

Understanding Omega-3: What Are They?

Did you know that there is a nutrient that is known to improve brain health and heart health, counter diabetes, reduce the risk of hypertension, and have a magical effect on inflammation? This nutrient is called - Omega 3 fatty acid or Omega 3s. 

The greater fact is that despite knowing all the benefits of Omega-3, not many people are getting the required amount! An average human diet contains more saturated fats and vegetable oils rich in Omega-6 fatty acids and way too few fish and other polyunsaturated omega-3 fatty acids.1 What could be the reason? Well, the blame is on the reduction in the population of fish rich in these fatty acids, increased consumption of refined foods, extensive ocean pollution, etc. Since our body doesn’t manufacture this magical nutrient on its own, we will have to make better dietary choices and navigate the world of nutritional supplements. Let us tell you the list of superfoods that provide Omega-3s in your body if included in the diet.

Top 10 Food Items Rich in Omega-3

As much as Omega 3s are important, Omega 6s are also other types of fatty acids that have similar health benefits. You just need to ensure that you intake appropriate amounts of both of these nutrients. Following is a list of top 10 foods that are rich in Omega 3s, and you must include them in your diet:

1. Chia Seeds:

Chia seeds are the best-known food rich in omega-3 fatty acids2. They have high fiber and protein levels in each serving, along with providing  2.53 grams of omega-3s per tablespoon. Just 1 ounce (28 grams) of chia seeds far exceeds your daily recommended intake of omega-3 fatty acids. 

2. Walnuts:

Walnuts2 are loaded with omega-3 fatty acids. Studies have found that walnuts help improve brain health due to their rich omega-3 content. It restores cognitive performance and memory, improves learning, and helps in dealing with anxiety and Alzheimer’s disease. Fix a serving of walnuts everyday to leverage its benefits.  

3. Flaxseed Oil:

Flaxseed oil is one of the best omega-3-rich foods, known to have a low smoke point. It can not be used for regular cooking. It can be consumed as a whole. One tablespoon of it contains 7.26 grams of the ALA omega-3, more than seven times your daily recommendation. You can get 2.35 grams of omega-3 from a tablespoon of whole flax seeds as well3.

4. Canola oil:

Now, if you’re looking to substitute your cooking oil with something of higher nutritional value, then canola oil is a perfect choice. With a high smoke point, this oil can be used to cook, saute, fry, or bake dishes.  It is a great way to add omega-3 to your diet and get 1.28 grams of ALA in every tablespoon3. 

5. Hemp Seeds:

Hemp seeds are another superfood that contains protein, magnesium, iron, and zinc, about 30% oil, along with a good amount of omega-3s2. If consumed regularly, hemp seeds work wonders for your heart health. They prevent the formation of blood clots, thus helping the heart recover after a heart attack. Hemp seed oil can also be consumed to add a good dose of omega-3 fatty acids.

6. Salmon:

It is a fact that almost all seafood has omega-3s, but salmon is the king here. While other large fishes like mackerel, trout, tuna, and sea bass have high omega-3 levels, farmed salmon fishes have good EPA and DHA content. If you can not consume fish, then YouWeFit Omega-3 fish oil pills contain both EPA and DHA. Research strongly supports that eating a diet with fatty fish weekly provides protection from cardiovascular disease.4 Thus, taking omega-3 supplements provides the same protection.

7. Shellfish:

Shellfish is another good source of omega-3s because it also has all three forms of omega-3s: ALA, DHA, and EPA. This includes oysters, lobsters, and scallops.  

8. Soybeans:

If you are a vegan or someone looking for a delicious substitute for non-vegetarian food, then Soybeans and soybean products are here to meet your requirements. Be it tofu, boiled edamame, salted soya beans, or any other preparation of soya, they are all rich sources of omega-3s.

9. Kidney beans:

Kidney beans are also a great vegetarian food high in omega-3 fatty acids. High in protein, fiber, vitamins, and minerals, all of which promote heart and brain health, kidney beans provide a host of health benefits. 

10. Pumpkin Seeds:

Pumpkin seeds contain a combination of omega-3 and omega-6, which have benefits for both the heart and the liver. In addition to being a rich source of protein, vitamins, and minerals, pumpkin seeds contain 2.5 grams of omega-6 and 22 milligrams of omega-3 fat in one serving. 5

Benefits of Foods Containing High Omega 3

Omega-3s have shown groundbreaking results in improving cardiovascular health. Following are the benefits of including them in your diet:

1. Omega 3s can lower triglyceride levels, thus keeping your heart healthy.

2. If Omega 3 fish oil pills or other omega-3-rich food is consumed during the period of pregnancy or breastfeeding, then it improves the baby’s health immensely.

3. Research says that consuming more omega-3 fatty acids potentially decreases the likelihood of developing breast cancer. 

4. Good consumption of omega-3s from dietary supplements or food might have a lower risk of developing Alzheimer’s disease, dementia, and other problems with cognitive function.

How to Incorporate Omega-3 Foods into Your Diet?

There are millions of people and millions of ways to incorporate Omega-3 into their diets.  Omega-3 fatty acids can be taken at any time of day to suit your preferences and lifestyle. But here is a regimen you can follow if you are a beginner or you feel lost about where to begin:

1. In the Morning:

• You can take a bowl of oatmeal mixed with flaxseeds, chia seeds, pumpkin seeds, berries, walnuts, etc.

• You can also go for a smoothie by blending blanched spinach, berries, plant-based protein powder, and flaxseed oil for a fulfilling breakfast rich in omega-3 on the go.

2. Later in the Morning:

• Take a handful of soaked almonds and walnuts to give your body a good omega-3 boost.

3. At Lunch:

• You can opt for a whole grain wrap filled with grilled mackerel, avocado, and lettuce or make a salad out of the same ingredients and sprinkle them with chia seeds.

• You can also enjoy a baked/grilled salmon with sauteed veggies. 

• Do not forget to take a bowl full of Greek yoghurt mixed with seeds and berries.

4. In the evening:

• Trust the power of tofu stir-fried with roasted vegetables and a drizzle of flaxseed oil. 

• You may have omega-3-fortified yoghurt as well.

Somedays, it is possible to maintain the diet, while on other days, you may choose to go for a quality Omega-3 supplement that fulfils your requirement without fail every day.

Potential Risks in Taking Foods That Are High in Omega-3

While omega-3 fatty acids are generally safe, consuming unregulated amounts can lead to health risks. Overconsumption of omega-3s can lead to blood thinning. Following is the advised amount to consume Omega-3:

• 1 ounce at ages 1–3

• 2 ounces at ages 4–7

• 3 ounces at ages 8–10

• 4 ounces at age 11 and up

 It is important to consult with a healthcare professional before making significant changes to your diet, especially if you have any underlying health concerns.

Frequently Asked Questions:

1. Which Indian foods are considered rich sources of omega-3 fatty acids?

Indian vegetables and seeds are the top plant-based source of Omega-3s. Fishes like salmon, mackerel, and sardines, as well as plant-based sources like flaxseeds, chia seeds, and walnuts, can be incorporated into the diet easily. These foods provide essential nutrients that support heart health, brain function, and overall well-being.

2. Is it safe for children to consume omega-3 fatty acids?

Yes, it is safe. In fact, Omega-3-rich or fish oil supplements foods are essential to support brain development, vision, and overall health in kids.

3.  Who should consider taking omega-3 supplements?

Everybody must include an adequate amount of omega-3 intake in their diet, especially people with heart disease, high blood pressure, diabetes, rheumatoid arthritis, or those who are pregnant or breastfeeding. However, it's crucial to consult with a healthcare professional before starting any new supplement to ensure it's safe and appropriate for your individual needs. 

4. Can I get enough omega-3 from food alone, or should I supplement? 

Factors like dietary restrictions or food availability can influence your ability to obtain sufficient amounts of omega-3s. But one pill of YouWeFit omega-3 fish oil can make it easy for you to supply adequate nutrition to your body. The best part is that you get no smell, and no fishy burps!

5. Is it better to get omega-3 from food or supplements?

Ideally, you must obtain Omega-3 fatty acids through a healthy diet. But in case you have opted for a vegan diet, or you have a health condition, or are suffering from any dietary deficiency, it is advised to opt for Omega-3s-rich supplements.