Omega 3 Rich Foods: 10 Best Sources For Heart, Brain Health

Omega 3 Fatty acids are essential fatty acids, also known as polyunsaturated fatty acids (PUFA). Basically they are unsaturated fats which are beneficial for the cardiovascular system. They play a crucial role in brain function as well as normal growth and development. Besides, they also aid in reducing the risk of heart diseases. These fats are not produced in the body, so they have to be obtained from foods and supplements.

According to research, omega-3 fatty acids play an instrumental role in reducing inflammation. They lower the risk of chronic diseases like heart disease, cancer and arthritis. Being concentrated in the brain, it is important for brain memory and performance and behavioural function. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk of developing vision and nerve problems. Deficiency symptoms of omega-3 fatty acids include poor memory, fatigue, dry skin, heart problems, mood swings, depression and poor circulation.

List of omega−3 fatty acids

This table lists several different names for the most common omega−3 fatty acids found in nature.

Sources of Omega 3 Fatty Acids

• Seafood is the largest source of omega-3 fatty acids which includes fish such as tuna, salmon and halibut, and other sea foods including algae and krill.
• Walnuts, soy foods, pumpkin seeds and canola (rapeseed) oil are other sources of omega-3 fats.
• Dark-green, leafy vegetables like spinach and romaine lettuce are high in omega-3s too.
• Apart from these, fruits such as melons, black berries and pomegranates contain omega-3s in high concentrations.

World’s Healthiest Foods ranked as quality sources of omega-3 fats
Food	Serving Size	Cals	Amount (g)	DV (%)	Nutrient Density	World’s Healthiest Foods Rating
Flax Seeds, ground	2 tbs	74.8	3.19	132.9	32.0	excellent
Walnuts	0.25 cup	163.5	2.27	94.6	10.4	excellent
Salmon	4 oz-wt	244.9	1.47	61.2	4.5	very good
Sardines	3.20 oz-wt	188.7	1.34	55.8	5.3	very good
Beef, grass-fed	4 oz	175.0	1.10	45.8	4.7	very good
Cloves	2 tsp	13.6	0.18	7.5	9.9	very good
Soybeans	1 cup cooked	297.6	1.03	42.9	2.6	good
Halibut	4 oz-wt	158.8	0.62	25.8	2.9	good
Scallops	4 oz-wt	127.0	0.41	17.1	2.4	good
Shrimp	4 oz-wt	112.3	0.37	15.4	2.5	good
Tofu	4 oz-wt	86.2	0.36	15.0	3.1	good
Tuna	4 oz-wt	157.6	0.33	13.8	1.6	good
Cod	4 oz-wt	119.1	0.32	13.3	2.0	good
Winter Squash	1 cup baked	75.8	0.19	7.9	1.9	good
Collard Greens	1 cup cooked	49.4	0.18	7.5	2.7	good
Spinach	1 cup cooked	41.4	0.17	7.1	3.1	good
Raspberries	Was this article helpful? Community Experiences Join the conversation and become a part of our vibrant community! Share your stories, experiences, and insights to connect with like-minded individuals.

Author

Saba

Hi, nothing turns me as much as health and fitness does. I believe that the ingredients you find in your pantry are the best medicine that you can get. I mostly like writing based on my experiences though I am not an expert related to any area