Omega 3 Fatty Acids Foods List

Omega 3 fatty acids, which are also called n-3 fatty acids, are important nutrients required by our body. Alpha-linolenic acid (ALA), Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) are three types of omega 3 fatty acids. These are polyunsaturated fatty acids and are essential for our body to perform different functions. These fatty acids cannot be produced in our body and hence, we need to know the different foods rich in these fatty acids. These are mainly found in sea animals and plants. They are termed as essential fatty acids since our body is unable to synthesize them. Omega 3 fatty acids are not only helpful for different body functions but high doses have also been useful for treating certain health disorders.

Foods High in Omega-3 Fatty Acids

Research has shown that it is necessary to consume at least 2- 4 gm of omega 3 fatty acids on a daily basis to meet the nutritional requirements. The chief sources are sea organisms while plants contain a very low percentage of the fatty acids. Finding and eating foods rich in omega 3 fatty acids is a must to gain their health benefits. All fish oils contain a high percentage of these essential fatty acids. Vegetarian sources of omega 3 fatty acids contain ALA. ALA when consumed is converted into EPA and DHA. Out of the three omega 3 fatty acids, only ALA is obtained from plants and its health benefits are not as significant as compared to the other two. Green leafy vegetables, flaxseed oil and nuts are some of the vegetarian sources of omega 3 fatty acids. Here is a table that will guide you with detailed information on the amount of the fatty acids (in grams) contained in each of the food items.

Food Item	Quantity	Omega 3 Fatty Acids (mg)
Flaxseed oil	1 tablespoon	7196
Flaxseed	1 ounce	6388
Salmon Oil	1 tablespoon	4767
Cod Liver Oil	1 tablespoon	2664
Dried Butternuts	1 ounce	2441
Basil (Chopped)	2 tablespoons	16.6
Grape Leaves (Canned)	1 ounce	236
Tuna (Fried / Cooked)	100 gm	1664
Chinese Broccoli (Cooked)	100 gm	258
Halibut	100 gm	520
Walnut Oil	1 tablespoon	1404
Spinach (Cooked)	1 ounce	104
Rainbow Trout	100 gm	1175
Herring (Salted)	100 gm	920
White Fish	100 gm	450
Wheat Germ Oil	1 tablespoon	932
Egg Yolk (Dried)	1 ounce	159
Fish Vegetable Soup	100 gm	80
Fried Vendace	100 gm	404
Fish	100 gm	375

Health Benefits

Omega 3 fatty acids have plenty of health benefits that include protection of heart from fatal health disorders. Regular consumption has shown that they help us to stay away from health problems, like, stroke, rheumatoid arthritis (RA), depression, cancer and heart disease. EPA is considered to be helpful to prevent cardiovascular diseases while DHA helps for proper development and working of nervous system. Omega 3 fatty acids contain anticoagulants that prevent blood clotting in arteries. The diet that contains a reasonably good amount of these fatty acids helps to decrease the triglycerides in our body. Other than lowering triglycerides, omega 3 fatty acids also elevate the level of good cholesterol (HDL) and decreases bad cholesterol (LDL) in the body. They have also proved useful in treating Alzheimer's disease. Deficiency of omega 3 fatty acids and other essential fatty acid deficiency can cause serious problems, like, memory loss, learning skills and depression.

The table above gives an approximate amount of omega-3 fatty acids that each of the food items contain. Refer to the list given above to include these foods in your diet and enjoy the health benefits.