You’ve heard that Omega 3 fatty acids are "good fats." It's true — foods with Omega 3s are an important part of a nutritious diet. Omega 3 fats may even help reduce your risk for heart disease.
What are Omega 3 fatty acids?
Omega 3 fatty acids are a type of polyunsaturated fat, also known as PUFA. Research has focused on the benefits of the three main Omega 3 fatty acids found in foods:
- Alpha-linolenic acid (ALA) — This one is essential; since our body can't make it, we must get it through our diet
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
According to the American Dietetic Association (ADA), the Omega 3 fatty acids influence our general health as well as our risk for disease, and they recommend we consume fatty fish a couple of times a week, along with some plant sources of Omega 3 fats.(1) To protect the heart, the ADA has issued the following guidelines:
- Eat two 4-ounce servings per week of fatty fish, such as mackerel, salmon, herring, trout, sardines, or tuna, and
- Plant-based foods with 1.5 grams alpha-linolenic acids, such as 1 tbsp. canola or walnut oil, ½ tbsp. ground flax seed, or up to 1 tbsp. flaxseed oil daily.
Add Omega 3s to your grocery list
If you'd like to increase the Omega 3 fatty acids in your diet, here are some foods that you may want to add to your grocery list:
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Type of
Food |
Food |
Serving Size |
Calories |
Total PUFA (g) |
ALA (mg) |
EPA (mg) |
DHA (mg) |
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| Nuts and seeds |
Pecans,
dry-roasted |
1 oz. |
201 |
5.8 |
300 |
0 |
0 |
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Walnuts |
1 oz. |
185 |
13.4 |
2600 |
0 |
0 |
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| Oils |
Flaxseed oil |
1 tbsp. |
120 |
9 |
7200 |
0 |
0 |
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Olive oil |
1 tbsp. |
119 |
1.4 |
100 |
0 |
0 |
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Canola oil |
1 tbsp. |
124 |
4.1 |
1300 |
0 |
0 |
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| Fish |
Sardines |
1 tbsp. |
123 |
4.3 |
200 |
1400 |
1400 |
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Herring |
3 oz. |
173 |
2.3 |
100 |
800 |
900 |
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Salmon |
3 oz. |
175 |
3.8 |
100 |
600 |
1200 |
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Snapper |
3 oz. |
109 |
0.5 |
0 |
0 |
200 |
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Trout |
3 oz. | 162 | 1.6 |
200 |
200 |
600 |
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Shrimp |
3 oz. |
85 |
0.6 |
3 |
249 |
214 |
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Tuna, light,
canned in water |
3 oz. |
99 |
0.3 |
0 |
0 |
200 |
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Cod, Atlantic |
3 oz. |
65 |
0.3 |
1 |
3 |
131 |
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Meat and
animal products |
Omega 31 fortified egg |
1 large egg |
70 |
0.9 |
100 |
100 |
200 |
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| Source: USDA Nutrient Database |
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Tips for adding Omega 3s to your diet
- For the fish fans, enjoy some tuna, mackerel, salmon, herring, trout, or sardines
- For your plant-based Omega 3s, choose nuts or oils:
- Top salads with canola-based dressings, sprinkle with flaxseed, or dress with walnuts
- Pecans can be added to oatmeal, cereal, or yogurt
- If you like to add some sort of spread to your toast or bagel, replace butter and partially hydrogenated margarines with vegetable oil blends
- Stir fry or sauté with canola oil
References:
Position of the American Dietetic Association and Dietitians of Canada: Dietary Fatty Acids. JADA 2007; 107(9); 1599–1611.
Topics:
General, Nutrition
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