The human body requires essential fats to function properly. These include omega-6 and omega-3 fatty acids. While both types are important, omega-3 fatty acids are particularly vital because they cannot be produced by our bodies. They must come from food sources. Omega-3 fatty acids are found predominantly in fish oil, flaxseed oil, walnuts, and other plant oils. Some studies suggest that consuming these foods regularly may reduce the chances of heart disease and certain cancers. Omega-3 fatty acids are very essential nutrients found in fish oil supplements, nuts, seeds, and leafy green vegetables like kale and spinach. They’re also found naturally in foods like salmon, mackerel, tuna, and flaxseed.
They’re also known as polyunsaturated fats, meaning they form multiple double bonds between carbon atoms. These double bonds make omega-3 fats very stable, so they resist oxidation. They’re also highly anti-inflammatory, making them useful for treating conditions like arthritis and asthma. While some foods naturally contain omega-3 fatty acids, others must be added to food products to provide consumers with adequate amounts. Omega-3 fats aren’t technically vitamins, they play a vital role in maintaining health and wellness. Here are some foods high in omega-3 fats:
Salmon
Salmon contains over 50 times more omega-3 fat than beef, chicken, pork, and eggs combined.
Mackerel
Mackerel is another excellent source of omega-3 fats. One ounce of mackerel provides almost half of the recommended daily intake of omega-3 fatty acids.
Flaxseeds
Flaxseeds contain nearly 20 percent of the recommended daily amount of omega-3 fatty acid per serving. This tiny seed packs a big nutritional punch. Flax seeds are a concentrated source of alpha-linolenic acid (ALA), an essential omega-3 fatty acid. ALA is converted into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) when flax seeds are ground and mixed with water. Both EPA and DHA are vital components of cell membranes and brain development.
Kale
Kale is rich in vitamin C, fiber, calcium, iron, magnesium, phosphorus, potassium, and zinc. It’s also loaded with omega-3 fatty acids!
Fish Oil
Salmon, sardines, mackerel, herring, trout, cod, halibut, tuna, albacore, and bluefish are all rich sources of omega-3 fatty acids. Fish oil supplements are another source of these nutrients.
Walnuts
These nuts are loaded with omega-3 fatty acids. One ounce contains approximately 1 gram of omega-3 fatty acids, which is equivalent to 2 tablespoons of walnut halves. Walnuts are also a good source of, fiber, vitamin E, protein, magnesium, copper, manganese, phosphorus, potassium, iron, zinc, selenium, and B vitamins.
Chia Seeds
Another superfood packed with omega-3 fatty acids, chia seeds are a popular ingredient in smoothies and baked goods. Chia seeds are also used in hair care products and cosmetics.
Almonds
Like walnuts, almonds are a good source of omega-3 fatty acids and protein. Almond butter is a tasty snack made from almond flour.
Avocados
This fruit is bursting with healthy monounsaturated fat, but its creamy texture makes it a perfect addition to salads and sandwiches. Avocado toast is a delicious breakfast option.