What is Omega-3?
Omega-3 fatty acids are a type of polyunsaturated fat that are essential for human health. They play a crucial role in brain function, normal growth and development, and inflammation reduction. The body cannot produce omega-3 fatty acids on its own, so they must be obtained through diet.
Benefits of Omega-3
Heart Health: Reduces the risk of heart disease by lowering blood pressure, reducing triglycerides, and decreasing the risk of arrhythmias.
Brain Health: Supports cognitive function and reduces the risk of Alzheimer's disease and other dementias.
Inflammation: Helps reduce inflammation, which can contribute to chronic diseases.
Mental Health: May alleviate symptoms of depression and anxiety.
Eye Health: Essential for maintaining good vision and preventing age-related macular degeneration.
Foods High in Omega-3
Here are some foods rich in Omega-3 fatty acids along with their approximate Omega-3 content per 100 grams and the percentage of the daily recommended value (DRV) they provide. The DRV for Omega-3 is approximately 1.6 grams for men and 1.1 grams for women.
Top Sources of Omega-3 for Carnivores
Mackerel
Omega-3 content: 5,134 mg per 100g
% of Daily Need: 321% for men, 466% for women
Mackerel is exceptionally high in omega-3 fatty acids.
Salmon
Omega-3 content: 2,260 mg per 100g
% of Daily Need: 141% for men, 205% for women
Salmon is a well-known source of omega-3s.
Herring
Omega-3 content: 2,366 mg per 100g
% of Daily Need: 148% for men, 215% for women
Herring is rich in omega-3 fatty acids.
Sardines
Omega-3 content: 1,480 mg per 100g
% of Daily Need: 93% for men, 134% for women
Sardines provide a good amount of omega-3s.
Tuna
Omega-3 content: 1,298 mg per 100g
% of Daily Need: 81% for men, 118% for women
Tuna is another fish high in omega-3 fatty acids.
Top Sources of Omega-3 for Vegans
Flaxseeds
Omega-3 content: 22,800 mg per 100g
% of Daily Need: 1,425% for men, 2,073% for women
Flaxseeds are extremely high in ALA, a type of omega-3 fatty acid.
Chia Seeds
Omega-3 content: 17,552 mg per 100g
% of Daily Need: 1,097% for men, 1,596% for women
Chia seeds are an excellent plant-based source of omega-3s.
Canola Oil
Omega-3 content: 9,137 mg per 100g
% of Daily Need: 571% for men, 831% for women
Canola oil is a good source of omega-3 fatty acids.
Walnuts
Omega-3 content: 9,080 mg per 100g
% of Daily Need: 567% for men, 825% for women
Walnuts are rich in omega-3 fatty acids.
Hemp Seeds
Omega-3 content: 8,100 mg per 100g
% of Daily Need: 506% for men, 736% for women
Hemp seeds provide a significant amount of omega-3s.