Researchers have long praised the benefits of omega-3 fatty acids, which are known as "healthy fats" that support everything from heart to brain health. However, some people may still not be getting enough of these essential nutrients regularly.
To recap the key benefits of omega-3s, Melanie Murphy Richter, MS, RDN, a registered dietitian and neuronutritionist, shared a quick and easy guide - a cheat sheet, if you will - of the best sources of omega-3 fatty acids to keep on hand for reference.
The Benefits of Omega-3s
Omega-3s are made up of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two types of fatty acids linked to a variety of health advantages. Here are five of the main benefits of omega-3s:
- Reduced inflammation: Omega-3s may help lower oxidative stress and systemic inflammation by improving cell signaling and reducing pro-inflammatory proteins.
- Improved heart health: Omega-3s may lower blood pressure, reduce triglycerides, and mitigate the development of arterial plaque, thereby reducing the risk of cardiovascular events.
- Enhanced cognitive function: Omega-3s may help reduce the incidence of depression, anxiety, and the risk of developing conditions like dementia and Alzheimer's disease.
- Potential skin benefits: Omega-3s may support skin health and hydration by managing oil production at a cellular level and helping treat inflammatory skin diseases.
- Support for fetal development: Omega-3s may help support the development of a fetus in utero and improve cognitive development in children.
16 Best Sources of Omega-3s
While fish and seafood are typically considered excellent sources of EPA and DHA, there are also several plant-based options rich in omega-3s, primarily in the form of alpha-linolenic acid (ALA).
Omnivore-Friendly Omega-3 Foods (in mg of EPA and DHA per 100g):
- Canned Atlantic sardines: 982 mg
- Canned tuna: 270 mg
- Raw, wild-caught rainbow trout: 587 mg
- Raw, farm-raised Atlantic salmon: 1,962 mg
- Raw European anchovy: 1,449 mg
- Raw oysters: 313 mg
- Omega-3-enriched eggs: 35 mg per large egg
- Cod liver oil: 805 mg per teaspoon
Plant-Based Omega-3 Foods (in mg of EPA, DHA or ALA):
- Flaxseed oil: 7,260 mg (ALA) per tablespoon
- Chia seeds: 5,050 mg (ALA) per ounce
- Hemp seeds: 2,600 mg (ALA) per 3 tablespoons
- Walnuts: 2,570 mg (ALA) per ounce
- Pecans: 280 mg (ALA) per ounce
- Edamame beans: 1,440 mg (ALA) per 100g
- Algal oils: 715 mg (EPA and DHA) per 2 capsules
- Dried seaweed: 62 mg (EPA and DHA) per 15g or 1 cup
Recommended Omega-3 Intake
For overall well-being, Richter recommends that adults consume 250-500 mg of omega-3s daily. Those with heart disease or elevated cardiac markers may need 1,000-2,000 mg per day, while pregnant or lactating individuals should aim for around 500 mg daily. It's best to consult a healthcare provider before making any significant dietary changes.
Omega-3 Supplements vs. Food Sources
While omega-3 supplements can be beneficial, especially for those who struggle to meet the recommended intake through diet alone, Richter advises consuming omega-3s in their whole food format whenever possible. Whole foods provide synergistic benefits from the combination of healthy fats, vitamins, minerals, and other nutrients. Supplements also carry a risk of oxidation and rancidity that can impact their efficacy.
