omega 3 foods

Did You Know?

Omega 3 supplements helps reduce the risk of heart attacks.


Omega 3 in Food

Studies have proven that a diet high in Omega 3 fatty acids helps the brain, heart, skin and more. Omega 3 fatty acids also help alleviate the symptoms of fatigue, depression, acne, Alzheimer's Disease and some inflammatory diseases. Regular supplements of Omega 3 can also help fix problems with dry, cracking skin, brittle nails, dry scalp, and weak hair follicles. While there are many Omega 3 supplements on the market, it also pays to know which foods are also rich in the beneficial fatty acids.

Vegetables, fish, some meats and many nuts/seeds contain Omega 3 fatty acids, but some foods offer a richer supply of this essential fatty acid than others. Obviously, those with allergies to seafood will need to rely on other sources, while those with nut allergies may need to look at seafood as the suitable option.

Foods that are High in Omega 3

Omega 3 Rich Food

Serving Size

Grams of Omega 3

Anchovies

5 fillets

0.40

Broccoli

1 cup

0.20

Brussels Sprouts

1 cup

0.26

Cabbage

1 cup

0.17

Canola Oil (Organic)

1 teaspoon

0.80

Catfish

4 ounces

0.30

Cauliflower

1 cup

0.21

Clams

3 ounces

0.24

Cloves (Ground)

2 tsp

0.20

Cod

4 ounces

0.32

Crab Meat

3 ounces

0.38

Collard Greens

1 cup

0.18

Flax Seed

2 tablespoons

3.50

Flounder

3.5 ounces

0.20

Green Beans

1 cup

0.11

Grouper

3 ounces

0.21

Halibut

4 ounces

0.62

Herring

3.5 ounces

1.00 (Atlantic) 1.40 (Pacific)

Kale

1 cup

0.13

Mackerel

3.5 ounces

1.80

Mustard Seeds

2 teaspoons

0.20

Oregano

2 teaspoons

0.12

Pine Nuts

¼ cup

0.50

Pumpkin Seeds

¼ cup

4.00

Romaine

2 cups

0.08

Salmon

4 ounces

2.09

Sardines

3.5 ounces

1.40

Scallops

4 ounces

0.35

Shrimp

4 ounces

0.37

Snapper (Red or highlight)

4 ounces

0.36

Sole

3.5 ounces

0.20

Soybeans

1 cup

1.03

Spinach

½ cup

0.15

Strawberries

1 cup

0.11

Summer Squash

1 cup

0.15

Swordfish

4 ounces

0.60

Tofu

4 ounces

0.36

Trout

3.5 ounces

2.00 (Lake) 0.50 (Rainbow)

Tuna (Canned)

3.5 ounces

1.00 (Light) 1.50 (Albacore)

Tuna (Fresh)

4 ounces

0.33

Turnip Greens

1 cup

0.09

Walnuts

½ cup

4.54

Winter Squash

1 cup

0.34

After viewing the above table, it becomes clear that a diet rich in walnuts, flaxseed, and seafood is the best way to increase ones Omega 3 fatty acid intake. Ground walnuts make a perfect coating for pan fried fish. Try coating a cod fillet in ground walnuts and then pan fry in walnut oil. This is a quick and easy way to boost Omega 3 fatty acid levels.

The foods that you eat can help increase the amount of Omega 3 fatty acid levels in your bloodstream. At the moment, many government agencies have not declared a suggested daily requirement. Because there is a link between Omega 3 fatty acids and increased blood flow, those with blood clotting problems should talk to a doctor before increasing Omega 3 intake. If you are taking Omega 3 supplements, again talk to your doctor to see if there is a safe level for you to adhere to.