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Health Topics

Foods High in Omega-3

Omega-3 fats are important for the body as they may help lower the risk of heart disease, depression, dementia, mood disorders and arthritis.

The Omega-3 fats help maintain cell membranes and aid in brain function. They also help lower inflammation and reduce heart disease risk. 

Our bodies cannot manufacture Omega-3 fats, hence the need for us to ingest these heart healthy fats.

Omega-3 Fats

Omega-3 fats are actually made up of three fats:

  1. EPA (eicosapentaenoic acid)
  2. DHE (docosahexaenoic acid)
  3. ALA (α-linolenic acid) – a plant-based omega-3

It is recommended that the average adult consume 250-500 milligrams of EPA and DHE daily, which is about two servings of fatty fish per week.

For ALA, it is recommended that females consume 1,100 milligrams per day and males consume 1,600 milligrams daily. Omega-3 fat ALA can be converted to EPA and DHA. However, the body does not use ALA as effectively as EPA and DHA, so it’s best for vegetarians or vegans to take EPA or DHA supplements if needed.

17 Foods High in Omega-3 Fats

EPA and DHE are found in the following foods:

  1. Mackerel
  2. Salmon
  3. Tuna
  4. Sardines
  5. Herring
  6. Cod liver oil
  7. Oysters
  8. Anchovies
  9. Caviar
  10. Algae

ALA Fats (Vegetarian and vegan sources) are found in:

    11. Walnuts
    12. Flaxseed
    13. Chia seeds
    14. Soybeans
    15. Spinach
    16. Cruciferous Brussel sprouts
    17. Omega-3-enriched eggs

Symptoms That You Might be Low in Omega-3

  1. Skin changes – If you are noticing changes in your skin, including sensitivity, dry skin or acne, you may not be consuming enough omega-3 fats in your diet. Omega-3 fats help maintain skin health.
  2. Depression and anxiety – Studies have shown that people with low omega 3 have an increased risk of depression. Consuming omega-3 fats or taking a supplement can reduce mild to moderate mood symptoms.
  3. Dry eyes – Omega-3 fats are known to maintain eye moisture and sometimes tear production. If you experience dry eye syndrome, talk with your doctor about taking an omega-3 supplement to help relieve dry eye symptoms.
  4. Joint pain or stiffness – Studies have found that omega-3 can help reduce joint pain and increase grip strength. 
  5. Hair health – Omega-3 fats can improve hair density, strength and texture. Talk with your doctor about taking an omega-3 supplement to potentially help with hair loss or thinning.

Omega-3 Supplements

If you don’t eat enough foods high in omega-3s, you may need to talk with your doctor about taking an omega-3 fatty acid supplement.