Foods High in Omega 3
The following is general information. Please work with your clinician to find the best balance for you.
The Importance of Omega-3 Fatty Acids
Omega-3 fatty acids are essential fats that play a critical role in maintaining heart health, reducing inflammation, supporting brain function, and promoting overall well-being. These fats are considered "essential" because the body cannot produce them on its own, and they must be obtained through diet.
Recommended Daily Intake
The recommended daily intake of Omega-3 fatty acids varies based on age, sex, and health conditions:
- Adult Men: 1.6 g (ALA)
- Adult Women: 1.1 g (ALA)
- Pregnant Women: 1.4 g (ALA)
- Lactating Women: 1.3 g (ALA)
Foods High in Omega-3
| Food | Omega-3 Content (per serving) |
|---|---|
| Fatty Fish (Salmon) | ~1,000 mg (3 oz cooked) |
| Chia Seeds | ~4,915 mg (1 oz) |
| Flaxseeds | ~2,350 mg (1 tbsp ground) |
| Walnuts | ~2,570 mg (1 oz) |
| Hemp Seeds | ~1,000 mg (1 tbsp) |
| Sardines (Canned) | ~1,000 mg (3 oz) |
| Mackerel | ~4,590 mg (3 oz cooked) |
| Algal Oil | Varies (1 serving) |
| Seaweed | Varies (1 serving) |
| Soybeans | ~670 mg (1/2 cup cooked) |
| Brussels Sprouts | ~135 mg (1/2 cup cooked) |
| Avocado | ~175 mg (1/2 avocado) |
| Spinach | ~41 mg (1/2 cup cooked) |
| Tofu | ~300 mg (4 oz) |
| Edamame | ~315 mg (1/2 cup) |
Some Recipe Ideas
Chia Seed Pudding with Berries:
Mix chia seeds with almond milk and a touch of honey. Let it sit in the refrigerator to thicken.
Top with a mixture of fresh berries.
Estimated Omega-3 Content: Chia Seeds (5.06 g per 1 ounce)
Walnut-Crusted Baked Cod:
Coat cod fillets with crushed walnuts and bake until cooked through.
Serve with a side of quinoa and steamed asparagus.
Estimated Omega-3 Content: Walnuts (2.5 g per 1 ounce), Cod (0.4 g per 3 ounces)
Flaxseed and Banana Smoothie:
Blend ripe bananas, ground flaxseeds, Greek yogurt, and almond milk.
Add a touch of cinnamon for flavor.
Estimated Omega-3 Content: Flaxseeds (1.8 g per tablespoon)
Sardine Salad Sandwich:
Create a salad with canned sardines, chopped celery, red onion, and mixed greens.
Mix with a light Greek yogurt dressing and serve as a sandwich or over whole grain bread.
Estimated Omega-3 Content: Sardines (1.5 g per 3.75 ounces)
Salmon and Avocado Sushi Bowl:
Prepare sushi rice and top with cooked salmon, sliced avocado, cucumber, and shredded nori (seaweed).
Drizzle with soy sauce or a homemade sesame dressing.
Estimated Omega-3 Content: Salmon (1.5 g per 3 ounces), Avocado (0.1 g per medium avocado)
Hemp Seed and Mixed Nut Trail Mix:
Combine hemp seeds with a variety of mixed nuts (such as almonds, walnuts, and cashews).
Add dried fruits like cranberries or raisins.
Estimated Omega-3 Content: Hemp Seeds (2.5 g per 3 tablespoons), Mixed Nuts (varies)
Grilled Salmon with Roasted Vegetables:
Grill or bake salmon fillets and serve with a side of roasted vegetables like Brussels sprouts, carrots, and sweet potatoes.
Estimated Omega-3 Content: Salmon (1.5 g per 3 ounces)