Omega-3s play a vital role in heart and brain health. The body cannot produce omega-3s on its own, so we need to supplement them regularly, especially through our diet.
Omega-3s come in three main forms: ALA, EPA, and DHA. ALA is primarily found in plants, while EPA and DHA are commonly derived from seafood. Although the body can convert ALA into EPA and DHA, the conversion rate is quite low. Therefore, experts recommend obtaining omega-3s from multiple sources to ensure optimal effectiveness, according to Today (USA).
The high levels of EPA and DHA in mackerel help lower blood pressure, reduce inflammation, and lower bad cholesterol. PHOTO: Created by N. Quyen from GM
Why should you prioritize foods rich in omega-3s?
Vanessa King, a registered dietitian and spokesperson for the American Academy of Nutrition and Dietetics, says that omega-3s not only protect cardiovascular health but also help fight inflammation, improve skin, support cognition, and are crucial for infant health, brain development, and immune system enhancement throughout life.
According to American nutritionist Frances Largeman-Roth, omega-3s from seafood help reduce the risk of death from heart disease, while ALA from plants is associated with a reduced risk of death from all causes. Some studies also suggest that omega-3s have the potential to help prevent cancer.
Foods rich in omega-3s also provide many additional nutrients that supplements lack. For example, in addition to EPA and DHA, seafood provides protein; plants rich in ALA provide fiber, along with vitamins and minerals such as vitamin D, potassium, magnesium, and calcium.
Foods richest in omega-3
Salmon: In addition to heart-healthy omega-3s, salmon provides high-quality protein, vitamins B6 and B12, and selenium. Salmon is also one of the few foods naturally rich in vitamin D, which helps the body absorb calcium to build and maintain strong bones.
Walnuts: 28 grams of walnuts provide approximately 2.5 grams of ALA, more than 200% of the daily requirement, supporting heart and brain health. Walnuts are also rich in L-arginine, which helps reduce inflammation and improve blood pressure, and provide fiber, magnesium, copper, and manganese.
Consuming more omega-3s has also been linked to the prevention of cardiovascular disease, reduced triglycerides, and lower blood pressure. PHOTO: Created by N. Quyen from GM
Chia seeds: 28g of chia seeds provide approximately 5g of ALA, more than 400% of the daily requirement. ALA in chia seeds helps fight inflammation and protects the heart and brain. Chia seeds are also good for the skin, digestion, and bones, and contain protein and fiber that help you feel full for longer.
Herring: Herring is a small, oily fish rich in heart-healthy fats, often canned or pickled. 85g of Atlantic herring provides approximately 1.6g of EPA and DHA, more than 100% of the daily requirement. Herring is also rich in protein, natural creatine, vitamins D and A, selenium, and phosphorus.
Flaxseed: One tablespoon of flaxseed contains approximately 2.35g of ALA. Flaxseed is rich in fiber, plant protein, magnesium, and thiamin (vitamin B1) – essential for nerve and muscle function. It also contains numerous antioxidants with potent anti-inflammatory properties.
Mackerel: A serving of cooked mackerel provides over 1 gram of omega-3s. The high levels of EPA and DHA in mackerel help lower blood pressure, reduce inflammation, and lower bad cholesterol (LDL). Mackerel is also rich in vitamin D, B vitamins, phosphorus, calcium, and iodine. Atlantic or Pacific mackerel is recommended for lower mercury content.
Oysters: Oysters are an excellent source of omega-3s, containing sufficient amounts of ALA, EPA, and DHA. A serving of cooked, wild oysters provides approximately 0.7g of omega-3s. Oysters are rich in lean protein, zinc, essential amino acids, vitamins, and minerals.
Edamame (young soybeans): Half a cup of edamame contains approximately 0.3g of ALA. In addition to anti-inflammatory omega-3s, edamame has the highest protein content among legumes, is high in fiber, and is good for cardiovascular health, cholesterol levels, and gut health. This food is also rich in vitamins C and K, calcium, folate, and iron.