Top 9 Nutritious Foods Surpassing Omega-3 Supplements

Understanding Omega-3 Fatty Acids

When you scan through the vitamin section of your local drugstore, you’ll undoubtedly come across one crucial term: omega-3s. Omega-3s are an essential type of polyunsaturated fatty acid that play a significant role in maintaining heart and brain health. Your body can’t generate omega-3 fatty acids independently; hence, it’s crucial to incorporate them into your diet regularly.

If you rely on supplements to meet your daily dose of omega-3s, you’re certainly not alone. Omega-3s are amongst the most regularly consumed supplements across the United States.

Omega fatty acids are vital unsaturated fats or healthy fats. They provide energy, protect our organs and help our bodies absorb nutrients. These fatty acids can be divided into omega-3s, omega-6s, and omega-9s. However, omega-3s are particularly known for their anti-inflammatory properties and health benefits, as explained by Collin Popp, Ph.D., a dietitian and professor at the NYU Grossman School of Medicine.

Different Forms of Omega-3s

Omega-3s can be categorized into three main forms: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA fatty acids are primarily found in plants, while most EPA and DHA sources are seafood, says Popp. Although our bodies can convert ALA into EPA and DHA, this happens in minimal amounts, making it crucial to get a variety of omega-3s from different food sources.

Health Benefits of Omega-3s

\”Omega-3s are renowned for their role in heart health, but research has linked them to a broad spectrum of benefits,\” Vanessa King, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, explains to TODAY.com. These benefits range from fighting inflammation, protecting heart health, improving skin condition, and supporting cognitive function.

“Omega-3s play a pivotal role throughout our life by supporting infant health, brain development, and contributing to immune function,” notes King. A higher intake of omega-3s may also contribute to cardiovascular disease prevention, lower triglycerides, and blood pressure.

While omega-3s from seafood are particularly protective against dying from heart disease, studies have found that ALA from plant sources is associated with a lower risk of mortality from all causes, informs Frances Largeman-Roth, a registered dietitian nutritionist and author.

Your Daily Omega-3 Requirement

There is no recommended daily allowance for total omega-3 intake, according to King. The adequate intake of ALA is set at 1.6 grams per day for men, 1.1 grams per day for women, and 1.4 grams for pregnant women, according to the National Institutes of Health.

For EPA and DHA, the guideline is about 1 gram (combined) per day or two servings of fish per week. While most Americans meet their ALA requirements through their diet and receive small amounts of EPA and DHA, deficiencies are rare. Yet, omega-3 supplements remain incredibly popular, including fish oil, flaxseed oil, cod liver oil, krill oil, and algae oil.

Although supplements can help fill nutritional gaps, experts emphasize that most people don’t need them to maintain adequate omega-3 levels. Instead, they recommend sourcing ALA, EPA, and DHA from whole foods.

Why You Should Get Omega-3s from Food Sources

Food sources of omega-3s offer a broad range of other nutrients that you won’t find in standalone supplements like fish oil. These include macronutrients, vitamins, minerals, and antioxidants. For example, along with the EPA and DHA in seafood, you’ll also receive protein for muscle repair. Similarly, plants rich in ALA also contain gut-friendly fiber. Other nutrients found in foods rich in omega-3s include vitamin D, potassium, magnesium, calcium, and more.

Top Foods Rich in Omega-3s

Fish, especially fatty cold-water varieties, offers the most EPA and DHA. Plant-based ALA, on the other hand, is primarily found in nuts and seeds. Plant-based oils like flaxseed, soybean, and canola oil are also good sources of ALA omega-3s. A nutritious, varied diet is the most effective way to increase your overall omega-3 intake. Try to incorporate a range of these 9 foods into your meals to get the maximum nutrients and benefits:

1. Salmon

Salmon is a nutritional superstar. A three-ounce serving of wild salmon provides 1.5 grams of EPA and DHA fatty acids. In addition to heart-healthy omega-3s, salmon provides high-quality protein, vitamins B6 and B12, and selenium.

2. Walnuts

If you’re looking to boost your omega-3 intake from plant sources, walnuts are a top choice. An ounce of English walnuts provides 2.5 grams of ALA omega-3s, over 200% of the daily value.

3. Chia Seeds

Chia seeds are a highly nutritious food, loaded with ALA. An ounce of chia seeds provides a massive 5 grams of ALA omega-3s, over 400% of the daily value.

4. Sardines

Canned sardines are not just delicious and shelf-stable, they’re also loaded with omega-3s and other beneficial nutrients.

5. Herring

Herring, whether canned or pickled, is a highly nutritious seafood option to increase your omega-3 intake.

6. Flaxseeds

Flaxseeds are an excellent vegetarian-friendly source of omega-3s.

7. Mackerel

Mackerel is a fatty cold-water fish that’s rich in healthy fats and other nutrients.

8. Oysters

Oysters are a unique food source because they contain all three forms of omega-3s: ALA, EPA, and DHA.

9. Edamame

Edamame, also known as immature soybeans, is another solid plant-based source of omega-3s.