Omega- 3 is a crucial nutrient that keeps you healthy as well as helps you in the proper functioning of your body and brain. We should consume omega-3 containing foods to meet our daily requirements.
In non-vegan foods- Meat, and pastured eggs contain omega-3s, but various seafoods contain a rich amount of omega-3 and thus can be classified as the major sources of omega-3s. So it is important to know about these major sources of omega-3.
The most important types of Omega-3: are ALA (alpha-linolenic acid), DHA (eicosapentaenoic acid), and EPA (docosahexaenoic acid) There are a lot of non-vegetarian food items that are rich in omega-3 fatty acids, primarily in DHA and EPA.
In this article, We will discuss major sources of omega-3 especially the DHA and EPA containing foods. The following seafood is the best source of DHA and EPA omega-3s, Especially fatty fish. The serving size for each of the fish listed below is 3 ounces.
Benefits Of Omega-3
A 2018 study published in an official science advisory from the American Heart Association (AHA) reveals evidence for seafood omega-3 polyunsaturated fatty acids (PUFAs) and their association with cardiovascular disease (CVD) prevention, are good for heart health.
Researchers conducted a comprehensive analysis of several studies to evaluate the benefits of seafood as a source of omega-3 fatty acids.
The study found consistent evidence that consumption of seafood containing omega-3 PUFAs, especially EPA and DHA, is associated with a lower risk of CVD, including coronary heart disease and stroke.
Major Sources of Omega-3s
Here is a list of some of the major sources of omega-3s fatty acids. Which mainly contain the DHA and EPA components of omega-3.
Fatty Fish
Salmon, mackerel, sardines, trout, and tuna are high in DHA and EPA. These omega-3 fatty acids are naturally present in the oils of these fish, and eating them is an easy way to get DHA and EPA in your diet.
Mackerel- contains 0.59 g of DHA and 0.43 g of EPA
Mackerel is a small, fatty fish that is usually smoked and eaten for breakfast. It is high in selenium and vitamin B-12, in addition to omega-3s.
Salmon- contains 1.24 g of DHA and 0.59 g of EPA
Salmon is one of the most popular and nutrient-dense seafood available. It also contains a higher amount of protein, magnesium, potassium, selenium, and vitamin B5.
Sardines- contain 0.74 g of DHA and 0.45 g of EPA
Sardines are tiny, oily fish that you can easily get in cans and enjoy as a snack or appetizer. They are also a good source of vitamin B12, vitamin D, and selenium.
Trout- contains 0.44 g of DHA and 0.40 g of EPA
There are many varieties of trout but rainbow trout are one of the most popular and nutritious fish. In addition to omega-3 fatty acids, trout is a rich source of protein, potassium, and vitamin D.
Seabass- contains 0.47 g of DHA and 0.18 g of EPA
The term “sea bass” refers to a number of marine fish species. Many fish species from various families have been given the name sea bass. Seabass is a very popular fish in Japan. It is a good source of omega-3, protein, and selenium.
Shrimp- contains 0.12 g of DHA and 0.12 g of EPA
It is a great source of low carbs and low-fat, and high-protein seafood. Shrimp also contains phosphorous, copper, zinc, magnesium, calcium potassium, iron, and manganese. People throughout the world eat shrimp as an appetizer as well as the main course.
Oysters- contain 0.14 g of ALA, 0.23 g of DHA, and 0.30 g of EPA
Oysters are popular seafood served as an appetizer or snack in restaurants. Oysters, unlike many other seafood sources, contain all three major types of omega-3 fatty acids. They are also a good source of vitamin D, vitamin B12, zinc, copper, and manganese.
Tuna
Tuna has many different varieties that contain varying amounts of Omega 3. It is a rich source of protein and also contains vitamin A, vitamin B-complex, vitamin D, iron selenium, and phosphorus.
Fish Oil Supplements
Fish oil is extracted from fatty fish and provides concentrated levels of DHA and EPA in capsule or liquid form. If you don’t regularly consume fish, this is a practical way to increase your omega-3 consumption.
Algae Oil
Algae oil is a plant-based source of omega-3 fatty acids, specifically DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). It is derived from particular types of marine algae that naturally produce these beneficial fatty acids.
Algae oil is an excellent option for particularly those individuals who follow a vegetarian or vegan diet and want to incorporate omega-3 fatty acids into their regimen. Since it is derived from algae, it does not involve any animal products.
The rich amount of DHA and EPA in Algae oil is crucial for various aspects of health. DHA is particularly important for brain function, eye health, and fetal development during pregnancy, while EPA plays a role in reducing inflammation in the body.
Krill Oil
Krill oil is a popular source of omega-3 fatty acids, including DHA and EPA. It is obtained from tiny shrimp-like crustaceans called krill, which are abundant in the ocean.
Krill oil is known for its high bioavailability, meaning that the omega-3 fatty acids in krill oil are readily absorbed and utilized by the body.
It contains a good amount of DHA and EPA and can be used as a supplement. While similar to fish oil, some people find krill oil easier on the stomach.
Which Sea Food Contains the Highest Omega-3?
There are several kinds of seafood that contain a high amount of omega-3s. Fattier fish have more than 5% fat. Seafood with the highest omega-3 content generally has a firmer texture, a richer taste, and a darker color. They are ideal for air frying, grilling, poaching, baking, and even microwave cooking.
The Bottom Line
It’s worth noting that DHA and EPA are more readily available and directly beneficial to the body than ALA, which needs to be converted. Therefore, consuming direct sources of DHA and EPA, such as fatty fish or supplements, is often recommended for optimal omega-3 intake.
Omega-3 is an essential nutrient for your body. Omega-3 from natural sources are safe but omega-3 supplements can cause negative effects in some cases and it may cause harm to you. So it is advisable that Avoid taking Omega-3 supplements in any condition without a doctor’s prescription.
