The 16 Best Sources of Omega-3 Fatty Acids, According to an RD

Researchers have long hailed omega-3s as “healthy fats” that support everything from heart to brain health. But some people may still not be getting enough omega-3s on a regular basis. To take a fresh look at the benefits of omega-3s, Melanie Murphy Richter, RDNa registered dietitian and neuronutritionist, shared a quick guide (a cheat sheet, if you will) to the best sources of omega-3 fatty acids that you can bookmark and refer to.

Omega-3 Benefits

According to Richter, omega-3s are made up of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two fatty acids that are associated with a variety of health benefits. Here are five key health benefits of omega-3s:

1. Reduces inflammation

Richter says: Omega-3 can reduce oxidative stress¹ “By improving cell signaling and reducing pro-inflammatory proteins called cytokines, it helps reduce inflammation throughout the body,” Richter explains.

2. Supports heart health

You’re often touted for the heart health benefits of omega-3s: “They improve heart function by lowering blood pressure, reducing triglycerides, and reducing the buildup of plaque in the arteries that can lead to strokes and heart attacks,” says Richter. In fact, the American Heart Association (AHA) recommends taking omega-3s. Omega-3 fatty acids, such as fish and fish oil It has helped reduce cardiovascular events for over 20 years.

3. Improves cognitive function

Richter points out that omega-3 fatty acids can also help improve mental health and overall cognitive function. “They can help reduce the incidence of depression and anxiety, and the risk of developing cognitive disorders like dementia and Alzheimer’s,” she says. A large 2022 research study found that regular consumption of omega-3 fatty acids: Omega-3 improves learning ability²Studies have shown that omega-3 fatty acid supplements improve memory, cognitive function, and cerebral blood flow. Meanwhile, a 2023 study showed that people who took omega-3 fatty acid supplements long-term: Reduces risk of Alzheimer’s by 64%³.

4. It may support skin health

According to Richter, omega-3s may support skin health and hydration by managing sebum production at a cellular level. Plus, some studies have shown that omega-3 supplements may be especially effective in: Helps treat inflammatory skin conditions^Four Through food.

5. It may aid fetal development

Richter says omega-3s aid in fetal development in the womb and may improve cognitive development in children. As a result, the requirement for omega-3s during pregnancy is Supports fetal development^FiveEspecially the brain and eyes.

The 16 Best Sources of Omega-3

Fish and other seafood are generally considered one of the best sources of omega-3 supplements due to their high concentrations of EPA and DHA, but there are also some vegan-friendly sources of omega-3s. However, most plant-based versions contain another form of omega-3 called alpha-linolenic acid (ALA), which is not as bioavailable as EPA and DHA. Below, we’ve rounded up 16 foods (half animal-based, half plant-based) that are high in omega-3s.

8 Omega-3 Foods for Omnivores

Total milligrams of EPA and DHA per 100 gram serving.

1. sardine: 982 milligramscanned Atlantic sardines
2. Tuna: 270 milligramscanned tuna
3. trout: 587 milligramsRaw wild rainbow trout
4. salmon:1,962 milligramsRaw farmed Atlantic salmon
5. Anchovies:1,449 milligramsFresh European anchovies
6. oyster: 313 milligrams,Raw oysters
7. Omega-3 enriched eggs: 35 milligrams (Per large egg)
8. Cod liver oil: 805 milligrams (Per teaspoon)

8 Plant-Based Omega-3 Foods

Total EPA and DHA or milligrams of ALA.

1. Linseed oil: 7,260 milligrams(Per tablespoon)
2. Chia seeds: 5,050 milligrams (per ounce)
3. Cannabis seeds: 2,600 milligrams (Per 3 tablespoons)
4. Walnut: 2,570 milligrams (per ounce)
5. pecan: 280 milligrams (per ounce)
6. Edamame: 1,440 milligrams (Per 100 grams)
7. Algae oil: 715 mg per 2 capsules (varies by brand)
8. seaweed: 62 milligrams (Per 15 grams or cup)

FAQ

How many omega-3s should you aim to consume each day?

For overall health, Richter recommends that adults consume or supplement with 250 to 500 milligrams of omega-3s daily, while those with heart disease or elevated cardiac markers may want to increase their omega-3 intake to 1,000 to 2,000 milligrams per day, he notes. Meanwhile, those who are pregnant or breastfeeding should aim for around 500 milligrams of omega-3s per day. That said, it’s always best to consult with a health care professional before making any changes to your diet.

What are the symptoms of an Omega-3 deficiency?

Richter discusses seven symptoms associated with omega-3 deficiency.

1. Vision problemsOmega-3s help keep your eyes moist, so dry eyes or sudden changes in vision may be related to an omega-3 deficiency.
2. Brittle hair and nails: Omega-3 helps keep skin and nails moisturized and also reduces inflammation in these areas. A deficiency can lead to brittle and splitting nails and dandruff on the scalp.
3. Heart problems: Omega-3 has the greatest impact on heart health, and a deficiency in this nutrient can lead to imbalances in cardiac markers, including elevated triglycerides and high blood pressure.
4. Mood changes: Adequate intake of omega-3s is said to help regulate certain neurotransmitters, resulting in a more balanced and calm mood. Adequate intake can also improve certain cognitive problems, such as age-related depression, anxiety and memory decline.
5. Lack of sleep: Omega-3 plays a key role in regulating certain sleep-wake cycles and contributes to the production of melatonin. Low levels of omega-3 can lead to poor sleep quality, fatigue, and impaired cognitive function.
6. Weakened immune system: Omega-3s help regulate inflammatory substances in the body and also support a strong and healthy mucous membrane lining, both of which are essential for an effective immune system, so a deficiency in Omega-3s can weaken your immune system.
7. Joint pain: Because omega-3s play a major role in reducing inflammation, a deficiency of this nutrient can also lead to joint pain, especially in people with other underlying conditions such as rheumatoid arthritis.

Omega-3 Supplements and Food Sources of the Nutrient

While there are benefits to taking omega-3 supplements, Richter says it’s better to get omega-3s in whole food form whenever possible, especially for people who can’t reach the recommended intake through diet alone.

“This is due to the synergistic effects of combined nutrients. For example, omega-3s are better absorbed when other healthy fats are present. Other vitamins and minerals found in certain foods, such as nuts and seeds, also provide the coenzymes needed to digest certain nutrients more effectively,” says Richter.

But Richter says people should keep in mind that supplements always carry the risk of oxidation or rancidity, which can affect their efficacy. “Omega-3 supplements can cause unpleasant burping and digestive upset for many people, not to mention they’re often more expensive than buying hemp seeds or canned sardines,” she adds.