Best Sources of Omega 3 Fatty acids With DHA, EPA, ALA

Omega 3 fatty acids are very popular and recommended by dieticians because of its health benefits. Our body requires fats in order to function properly and carry out important actions.

Basically, fatty acids are polyunsaturated fatty acids. The further types can be divided as:
DHA(Docosahexaenoic acid)
Found in Mother’s milk(breast milk), Algae Oil & fatty fish.
EPA(Eicosapentaenoic acid or icosapentaenoic acid)
Found in fishes (such as herring, mackerel, salmon, menhaden) & Oils (such as Cod liver Oil, Edible Seaweed)
ALA(Alpha-Linolenic acid)
Found in Plant sources (such as Chia seeds, Flaxseeds, Nuts.) & some edible oils.

Note: It is always recommended to have 250-500 mg(combined EPA + DHA) in our daily nutrition.

The real fact is Our body is not capable of making these acids on their own. So, we need to take these fatty acids by our diet. Many people these days consume Omega 3 by using health supplements. But, the reality is that there are some good natural sources which can be consumed instead. There is no need to buy supplements. hence, we have shortlisted some Sources which are as follows:

Best Omega 3 Sources

Source 1: Flaxseeds

Flaxseeds are the “Superfood”, as it is the richest source of Omega 3 fatty acids. These seeds are also helpful in fighting cancer, promotes weight loss and can reduce sugar cravings.

EPA,ALA,DHA

Nutritional Facts:

Serving Size: 100 grams

Calories: 534 grams(As per 100 grams)

Fat – 42 grams
Saturated fat = 3.7 grams
Polyunsaturated fat = 29 grams
Monounsaturated fat = 8 grams

Potassium – 813 mg

Cholesterol – Nil

Sodium – 30 mg

Carbohydrates – 29 grams
Dietary fiber = 27 grams
sugar = 1.6 grams

Protein- 18 grams

Vitamins & Minerals:

Vitamin C
Vitamin B-6
Magnesium
Iron
Calcium

Source 2: Walnuts

Walnuts are very high in fiber, Omega 3, vitamin E, antioxidants which promotes good health. Try to add walnut in your salads, cereals, baked eatables or you can have it as it is, walnuts are best in every way. Adding some walnuts to your daily diet is also helpful in maintaining healthy body weight.

walnuts

Nutritional Facts:

Serving Size: 100 grams

Calories: 654 (As per 100 grams)

Fat – 65 grams
Saturated fat = 6 grams
Polyunsaturated fat = 47 grams
Monounsaturated = 9 grams

Potassium – 441 mg

Cholesterol – Nil

Sodium – 2mg

Carbohydrates – 14 grams
Dietary fiber = 7 grams
sugar = 2.6 grams

Protein– 15 grams

Vitamins & Minerals:

Vitamin C
Vitamin B-6
Magnesium
Iron
Calcium

Tip: If you have them raw, Always make sure not to remove the skin!!!!

Source 3: Salmon

Salmon is a cold water fish which is rich in Omega 3 fatty acids(EPA & DHA), protein, vitamin D and phosphorous. It is very helpful in maintaining cardiovascular health & can reduce inflammation. Having salmon 2 -3 times a week can decrease the risk of heart attack, arrhythmia, embolism, and high blood pressure.

salmon

Nutritional Facts:

Serving Size: 100 grams

Calories: 208 (As per 100 grams)

Fat – 13 grams

Saturated fat = 3.1 grams
Polyunsaturated fat = 3.9 grams
Monounsaturated fat= 3.8 grams

Potassium – 363 mg

Cholesterol – 55 mg

Sodium – 59 mg

Carbohydrates – Nil
– Dietary fiber = Nil
– sugar = Nil

Protein– 20 grams

Vitamins & Minerals:
Vitamin A
Vitamin D
Vitamin B-12
Vitamin C
Vitamin B-6
Magnesium
Iron

Source 4: Sardines

Sardines are tasty, tiny, oily and more cost-effective kind of fish. These fishes are high in sodium and can be used in combination with low sodium eatables. Mostly, these are available in small jars, you can make sandwiches, salads or pizzas with them.

EPA,DHA,ALA

Nutritional Facts:

Serving Size: 100 grams

Calories: 208 (As per 100 grams)

Fat – 11 grams

– Saturated fat = 1.5 grams
– Polyunsaturated fat = 5 grams
– Monounsaturated fat= 3.9 grams

Potassium – 397 mg

Cholesterol – 142 mg

Sodium – 505mg

Carbohydrates – Nil
– Dietary fiber = Nil
sugar = Nil

Protein– 25 grams

Vitamins & Minerals:
Vitamin A
Vitamin B-12
Vitamin B-6
Magnesium
Iron
Calcium

Source 5: Chia Seeds

Chia seeds are loaded with Omega 3, Fiber, calcium, protein and magnesium and it is also very helpful in lowering the risk of type 2 diabetes. It can also improve your performance in your workouts and promotes brain health.

Best Sources of Omega 3

Nutritional Facts:

Serving Size: 100 grams

Calories: 486 (As per 100 grams)

Fat – 30.7 grams

– Saturated fat = 3.33 grams
– Polyunsaturated fat = 23.67 grams
– Monounsaturated fat = 2.31 grams
– Transfat – 0.31

Potassium – 441 mg

Cholesterol – Nil

Sodium – 2mg

Carbohydrates – 42 grams
Dietary fiber = 35 grams

Protein– 16.5 grams

Minerals:
Manganese
Phosphorus
Copper
Selenium
Iron
Magnesium
Calcium

Source 6: Mackerel

Mackerel are rich in omega 3, It has a healthy content of vitamin B6 and B12. This delicious small fishes can be added to sandwiches, salads or pizzas.

mackerel

Nutritional Facts:

Serving Size: 100 grams

Calories: 305 (As per 100 grams)

Fat – 25 grams
– Saturated fat = 7 grams
– Polyunsaturated fat = 6 grams
– Monounsaturated fat = 8 grams

Potassium – 520 mg

Cholesterol – 95 mg

Sodium – 4,450 mg

Carbohydrates – Nil
– Dietary fiber = Nil
– sugar = Nil

Protein– 19 grams

Vitamins & Minerals:
Vitamin A
Vitamin D
Vitamin B-12
Vitamin B-6
Magnesium
Iron
Calcium

Source 7: Soyabeans

Yes, soyabeans are very high in Omega 3 fatty acids & protein. In fact, some cooked soyabeans can be better than having some cold water fish such as Salmon, tuna, mackerel, etc. It also has ALA(Alpha-Linolenic acid) which is very helpful in promoting heart health.

Soyabeans

Nutritional Facts:

Serving Size : 100 grams

Calories: 440 (As per 100 grams)

Fat – 20 grams
Saturated fat = 2.9 grams
Polyunsaturated fat = 11 grams
– Monounsaturated fat = 4.4 grams

Cholesterol – Nil

Sodium – 2mg

Carbohydrates – 30 grams
Dietary fiber = 9 grams
Sugar = 7 grams

Protein– 36 grams

Vitamins & Minerals:
Vitamin C
Vitamin B-6
Magnesium
Iron
Calcium

Tip: Always cook your soyabeans on the low or medium heat.

Source 8: Cod Liver Oil

It is very high in Omega-3 fatty acids, It is also loaded with vitamin D and Vitamin A. Mostly, This is consumed as a supplement. It comes from the liver of cod.

EPA,DHA,ALA

Nutritional Facts:

Serving Size: 100 grams

Calories: 902 (As per 100 grams)

Fat – 100 grams
Saturated fat = 22.6 grams
Polyunsaturated fat = 22.51 grams
Monounsaturated fat= 46.71 grams

Pottasium – Nil

Cholesterol – 570mg

Sodium – Nil

Carbohydrates – 14 grams
Dietary fiber = 7 grams
sugar = 2.6 grams

Protein– 15 grams

Vitamins & Minerals:
Vitamin A
Vitamin D

Source 9: Tuna

Another small Oily Fish i.e. Tuna is rich in Omega 3, protein & Vitamins.
It is available in Canned form and as fresh in fish markets. You can add them to Sandwiches, salads and pizzas.

Tuna

Nutritional Facts:

Serving Size: 100 grams

Calories: 184 (As per 100 grams)

Fat – 6 grams
Saturated fat = 1.6 grams
Polyunsaturated fat = 1.8 grams
Monounsaturated = 2.1 grams

Potassium – 323 mg

Cholesterol – 49mg

Sodium – 50mg

Carbohydrates – Nil
– Dietary fiber = Nil
– sugar = Nil

Protein– 30 grams

Vitamins & Minerals:
Vitamin A
Vitamin B-12
Vitamin B-6
Magnesium
Iron
Calcium.

So these were the best Omega 3 sources. We hope this content was of help to you.

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