Foods Highest in Omega 3: A Comprehensive Guide

Omega 3 fatty acids are an integral part of our health that our bodies cannot produce on their own. These essential nutrients play an important role in supporting heart, brain, and skin health, and in reducing inflammation in the body. While we know that these fatty acids have many benefits, we often struggle to get enough of them into our daily diet, especially if we avoid fish or follow a plant-based diet.

Omega 3 fatty acids come in three main types: ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). Each of them plays a unique role in the body and is found in different food sources. For overall health, especially when it comes to boosting immunity, vitamins are important along with the right amount of omega 3.

In this article, you will learn about the richest sources of omega 3 in both animal and plant-based foods, understand the properties of different types of omega 3 and their effects on the body, and learn how to choose the right supplements if the fatty acids found in food products are not enough.

Types of Omega 3 and Their Health Benefits

Before we delve into food sources, it’s important to understand the three main types of omega 3 fatty acids and how they differ from each other. ALA (alpha-linolenic acid) is found mainly in plant-based foods like flaxseed, chia seeds, and walnuts. Meanwhile, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are found mainly in seafood, especially oily fish.

Interestingly, our bodies can convert ALA into EPA and DHA, but this process is not very efficient – only 5-10% of the ALA consumed is converted. This is why direct consumption of EPA and DHA is more beneficial, especially for those seeking specific health outcomes.

Omega 3 fatty acids have many beneficial properties for our health:

Cardiovascular protection – reduces triglyceride levels, regulates blood pressure, prevents hardening of the arteries
Improving brain function – supports neuronal communication, improves memory, may reduce the risk of depression
Reducing inflammation – inhibits inflammatory processes in the body, helps reduce the risk of chronic diseases
Protecting vision – DHA is an important structural element of the retina
Improving skin condition – reduces dryness, helps maintain skin moisture

The World Health Organization’s recommended intake of omega 3 for adults is about 250-500 mg of EPA and DHA per day. Higher doses are sometimes recommended for the prevention of heart disease – up to 1000 mg per day. Plant sources of omega 3 are important for vegetarians and vegans, who should consume more ALA to compensate for the limited conversion to EPA and DHA.

Recent studies also show that omega 3 fatty acids may be particularly beneficial in the context of heart supplements, especially for those who already have risk factors for heart disease. A balanced diet with high-quality omega-3s can be a powerful tool for long-term heart health.

Foods highest in omega-3

To ensure you get enough omega-3s in your body, it’s important to know which foods are the richest in these valuable fatty acids. Not only do they vary in quantity, but they also vary in absorption and utilization.

Fish and seafood

Fatty fish are a leading source of omega-3s, especially when it comes to the directly absorbable EPA and DHA acids:

Salmon – 100 g serving contains about 2,260 mg of omega 3. Wild salmon has more beneficial fats than farmed salmon.
Mackerel – one of the most nutritious fish, 100 g serving contains about 5,134 mg of omega 3.
Herring – a popular fish in Lithuania, 100 g serving contains about 2,366 mg of omega 3.
Sardines – small but very nutritious fish with about 1,480 mg of omega 3 per 100 g serving.
Anchovies – small but rich in omega 3 fish (about 2,113 mg per 100 g).
Trout – 100 g contains about 1,060 mg of omega 3.
Tuna – although not such a fatty fish, it is still a valuable source with 733 mg of omega 3 per 100 g.

It is recommended to eat oily fish at least twice a week to get adequate amounts of EPA and DHA. It is best to choose wild, sustainably caught fish to avoid heavy metals and other contaminants.

Plant-based sources of omega-3

Plant-based foods are mainly rich in the ALA type of omega-3, which the body must convert into EPA and DHA:

Flaxseeds – the absolute leader among plant sources, 100 g contains about 22,813 mg of omega 3. It is best to grind and consume fresh, because whole ones remain unabsorbed.
Chia seeds – 100 g contains about 17,830 mg of ALA. A great choice for porridge, puddings or smoothies.
Walnuts – 100 g contains about 9,080 mg of omega 3. A snack that is not only rich in omega 3, but also in antioxidants.
Hemp seeds – 100 g contains about 8,864 mg of omega 3. Has a balanced ratio of omega 3 and omega 6.
Rapeseed oil – 100 g contains about 9,137 mg of ALA. Suitable for salads and cooking at low temperatures.
Soy products – tofu, edamame beans contain a small but valuable amount of omega 3.
Algae and seaweed are the only direct plant sources of EPA and DHA, which is especially important for vegetarians and vegans.

Plant sources of omega-3 also improve digestion and provide natural support for digestion through a combination of fiber and antioxidants. It is recommended to combine several plant sources to get sufficient ALA.

Fortified foods

There are an increasing number of omega-3 enriched products on the market today:

Eggs with omega-3 – obtained by feeding chickens a special feed rich in omega-3
Dairy products with omega-3 – yogurt, milk and other dairy products, fortified with omega-3
Plant drinks – soy, almond, oat drinks, fortified with DHA from algae
Bread and cereals – fortified with flaxseed or other sources of omega-3

Although these products are not as rich in omega-3 as natural sources, they can be a valuable addition to the diet, especially for those who avoid fish.

Non-traditional and innovative sources of omega 3

The food industry is constantly looking for new ways to increase the availability of omega 3:

– concentrated algae products rich in DHA
Krill oil – an alternative to fish oil with better stability and absorption
Fermented foods – some fermented seeds and nuts may have better absorbability of omega 3
GMO crops – genetically modified flax and other plants with higher omega 3 content

These sources may be particularly important in the future, addressing the issues of sustainable omega 3 supply for the growing world population.

Omega 3 supplements: benefits, selection guidelines and use

Even when trying to include omega 3-rich foods in the daily diet, some people may find it difficult to achieve optimal levels of these fatty acids. In such cases, dietary supplements become a valuable alternative.

Types of omega 3 supplements

There are various forms of omega 3 supplements available on the market:

Fish oil is the traditional and most popular omega 3 supplement, made from the liver or body fat of fatty fish. It is rich in EPA and DHA. Capsules help avoid an unpleasant taste.
Krill oil is made from small crustaceans that live in Antarctic waters. Omega 3 is in the form of phospholipids, which is better absorbed by the body. It also contains the antioxidant astaxanthin.
Algal oil is the only direct plant source of EPA and DHA, ideal for vegetarians and vegans. It has the most DHA, less EPA.
Flaxseed oil is a concentrated source of ALA, but does not contain directly absorbable EPA and DHA.
Nut oils are also rich in ALA.

How to choose high-quality omega 3 supplements

When choosing omega 3 supplements, it is worth paying attention to the following aspects:

EPA and DHA content – the label should clearly indicate how much EPA and DHA are present (not just the total amount of omega 3). A quality product should contain at least 500 mg of combined EPA and DHA per serving.
Cleanliness and Purity – Look for supplements that have been purified of heavy metals (especially mercury), PCBs, and dioxins. The best manufacturers will state this on the label or have third-party certification.
Freshness – Omega-3s are sensitive to oxidation. Quality products should contain antioxidants (such as vitamin E) and be packaged in dark, airtight containers.
Sustainability – Look for products with MSC, Friend of the Sea, or other sustainability certifications.
Form and Concentration – Ethyl esters, triglycerides, or fatty acids? The natural triglyceride form is often better absorbed.

Recommendations for taking omega 3 supplements

To ensure optimal effects of omega 3 supplements:

Take with a fatty meal – this improves absorption
Follow the recommended dosage – more is not necessarily better
It is best to store the supplement in the refrigerator – this will slow down oxidation
Monitor your well-being – some people may experience digestive disorders
Consult your doctor if you are taking blood thinners or are preparing for surgery

For adults, it is usually recommended to take 250-1000 mg of EPA and DHA per day, although doctors may recommend higher doses for specific health conditions. It is especially important for vegetarians and vegans to choose algae-based omega 3 supplements, which ensure direct intake of EPA and DHA.

For those who care about joint health, omega 3 supplements can be perfectly combined with other natural substances. Supplements for joints and bones will help you choose a comprehensive solution for the overall bone and joint system.

Practical tips for integrating omega 3 into your daily diet

Incorporating more omega 3 into your daily diet may be easier than you think. Here are some practical tips:

Include at least two servings of fatty fish in your weekly menu

Eat a handful of walnuts as a snack every day

Add ground flax or chia seeds to porridge, yoghurt or smoothies

Use canola oil for salad dressings

Bake bread with flax, chia or hemp seeds

Choose omega-3 fortified eggs

Make meals with tofu and other soy products

If you don’t eat enough fish, consider taking an omega-3 supplement

The key is to maintain balance and variety in your diet. Even small daily changes can have a significant impact on your overall omega-3 intake.

Summary

Omega-3 fatty acids are an essential part of our health, providing benefits for the heart, brain, joints and the whole body. The richest sources of omega-3s – fatty sea fish, flaxseed, chia seeds and walnuts – should become a regular part of our diet.

Regardless of whether you are an omnivore, vegetarian or vegan, you can always find a suitable source of omega-3. Plant-based ALA, although not as efficiently, is still converted into the necessary EPA and DHA acids. If your diet does not provide sufficient amounts, high-quality supplements can be a useful solution.

When choosing food or supplements, pay attention to quality, freshness and sustainability. The best result is achieved by combining various sources of omega-3 and adapting them to your health needs and dietary preferences.

FAQ

1. What are the best plant-based sources of omega 3?

The richest plant-based sources of omega 3 (in the ALA form) are chia seeds, flaxseeds, walnuts, hemp seeds, and canola oil. Direct EPA and DHA can only be obtained from algae, the only plant-based source.

2. Can vegetarians meet their omega 3 needs without fish?

Yes, vegetarians can get enough omega 3 by combining ALA-rich plant sources (flaxseeds, chia, nuts) and additionally taking algae-based supplements that contain directly absorbable EPA and DHA.

3. How much omega 3 do adults need daily?

Most adults are recommended to consume 1-2 grams of omega 3 per day. Of these, at least 250-500 mg should be EPA and DHA. Individual needs may vary depending on health status and stage of life.

4. Is it safe to take omega 3 supplements long-term?

When taken at recommended doses and from trusted manufacturers, omega 3 supplements are considered safe for long-term use. However, it is always recommended to consult a doctor, especially if you are taking other medications.

5. What is the difference between omega 3 in fish and plants?

Fish contains directly absorbable forms of EPA and DHA, while plants contain mainly ALA, which the body must convert to EPA and DHA. This conversion process is not very efficient (5-10%), so vegans may need to additionally take omega 3 supplements from algae.