Omega-3 fatty acids have positive effects on heart and brain function and may help reduce inflammation. Chia seeds are rich in omega-3 fatty acids, containing 5.06 grams per ounce, although other foods can also provide these essential fats.
1. Flaxseed Oil
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Flaxseed oil is one of the few foods that exceeds chia seeds for omega-3 fatty acids per serving. One tablespoon provides 7.26 grams of alpha-linolenic acid (ALA), a type of omega-3 found in plant oils.
2. Flaxseeds and Hemp Seeds
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Flaxseed and hemp seeds provide substantial amounts of healthy fats, protein, fiber, and bioactive plant compounds that contribute to notable health benefits.
Both seeds are rich sources of omega-3 fatty acids, including the anti-inflammatory ALA:
- 15 grams (about 2 tablespoons) of ground flaxseeds yield 2.9 grams of ALA.
- 30 grams (3 tablespoons) of hulled hemp seeds yield 2.6 grams of ALA.
3. Walnuts
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Walnuts contain omega-3 fatty acids, primarily ALA. They also have antioxidants and have been studied for potential effects on brain health, heart disease risk, and certain types of cancer.
Walnuts can be included in plant-based diets as a source of omega-3 fatty acids. One ounce of English walnuts provides 2.7 grams of ALA omega-3 fatty acids.
4. Fatty Fish
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| EPA/DHA Amounts in Fatty Fish | |
|---|---|
| Fatty Fish Variety | EPA/DHA per 3 oz. |
| Wild salmon | 1.0-3.0 grams |
| Halibut | 2.21 grams |
| Herring | 1.7–1.8 grams |
| Sardines | 1.0–1.74 grams |
| Trout | 1.0 grams |
| Tuna | 0.25–1.30 grams |
| Mackerel | 0.35–1.80 grams |
Fatty fish (including salmon, herring, halibut, sardines, and tuna) provide long-chain omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which possess anti-inflammatory properties. EPA and DHA can help reduce the production of inflammatory molecules and compounds.
Different fatty fish varieties yield different amounts of EPA/DHA, with wild salmon providing more than other fatty fish varieties at around 3 grams per 3-ounce serving.
Researchers have examined potential health effects associated with consuming fatty fish. For example:
- A 2023 study by researchers at the University of Eastern Finland found that fatty fish intake is associated with a lower lipophilic index, which correlates with larger high-density lipoprotein (HDL, good) cholesterol particles and a decreased risk of heart disease.
- Consumption of fatty fish has been linked to a 12% lower risk of cancer mortality and an 18% reduction in overall mortality.
- Diets rich in fatty fish may support cognitive function and help protect against neurodegenerative conditions such as Alzheimer’s disease.
5. Algae
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Algae, including seaweed, nori, and chlorella, are eaten for their nutritional benefits. They provide omega-3 fatty acids, which can be beneficial for individuals who do not consume meat.
Algae are among the few non-animal foods that contain ALA, EPA, and DHA, though levels vary by type or product. Further, algae oil is one of the richest sources of ALA.
Seaweed also supplies protein and offers antioxidant, antidiabetic, and antihypertensive properties.
6. Edamame or Soybean Oil
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Edamame are immature soybeans, known for their omega-3 fatty acids and protein content. Additionally, edamame provides a substantial amount of fiber and phytonutrients—beneficial compounds that support the body’s defense against various diseases. A single serving offers 0.28 grams of alpha-linolenic acid (ALA).
Soybean oil is another source of omega-3 fatty acids, delivering 0.92 grams of ALA per serving.
7. Omega-3 Fortified Foods and Beverages
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Since certain foods do not naturally contain high levels of omega-3 fatty acids, manufacturers will sometimes fortify them with omega-3 fatty acids.
Some omega-3 fortified foods are:
- Eggs
- Breads
- Cookies, cakes, and other baked goods
- Fruit juice
- Dairy products, including milk and yogurt
- Butter and margarine
- Cooking oils
- Baby food
What Are Omega-3 Fatty Acids?
| ALA, EPA, and DHA Content of Selected Foods | |||
|---|---|---|---|
| Food Grams per serving |
ALA | DHA | EPA |
| Flaxseed oil, 1 tbsp | 7.26 | ||
| Chia seeds, 1 oz | 5.06 | ||
| English walnuts, 1 oz | 2.57 | ||
| Canola oil, 1 tbsp | 1.28 | ||
| Salmon, Atlantic, farmed 3 oz | 1.24 | 0.59 | |
| Salmon, pink, canned, 3 oz | 0.04 | 0.63 | 0.28 |
| Oysters, 3 oz | 0.14 | 0.23 | 0.30 |
| Sea bass, 3 oz. | 0.47 | 0.18 | |
| Lobster | 0.04 | 0.07 | 0.10 |
| Chicken | 0.02 | 0.01 | |
| Milk | 0.01 | ||
Omega-3 fatty acids are essential fats that the human body cannot produce, so you must obtain them through your diet. The three main types are:
- Alpha-linolenic acid (ALA): Found in plant oils
- Eicosapentaenoic acid (EPA): Found in fish and algae
- Docosahexaenoic acid (DHA): Found in fish and algae
These fatty acids offer several health benefits, including:
- Heart health: Help lower cholesterol, reduce blood pressure, and lower the risk of heart disease
- Brain health: Support brain development and may reduce cognitive decline
- Anti-inflammatory effects: Beneficial for reducing inflammation in conditions like inflammatory arthritis
The National Institutes of Health recommends a daily intake of 1.6 grams for adults assigned male at birth and 1.1 grams for adults assigned female at birth. Pregnant individuals should aim for 1.4 grams daily, while breastfeeding individuals should aim for 1.3 grams daily.
Most people can obtain enough omega-3 fatty acids through their diets. However, if you are worried that you might not be getting enough, it’s best to consult a healthcare provider for guidance before considering supplements.
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