She has worked as an editor, fact checker, and copywriter for various digital and print publications. Her most recent position was in academic publishing as a publicity and marketing assistant for the University of Wisconsin Press. When it comes to health-promoting nutrients, few get as much attention as omega-3 fatty acids.

And while there are plenty of natural sources of this healthy type of fat, more supplements and food products are coming to market to capitalize on the trend.

But what makes omega-3 fatty acids so important, and why are health professionals calling on us to include more of them into our daily routines?

Taking a big picture view, fat is one of the three major macronutrient groups , alongside carbohydrates and protein. The fat nutrient category is then generally broken down into three main types of fats: saturated, unsaturated, and trans fats.

Within each of these groups, there are a variety of different kinds of fats with the exception of trans and their building blocks, called fatty acids. In this way, omega-3s are very similar to essential amino acids, which is partly why they get so much positive health press.

Generally, these fats are considered anti-inflammatory and are the counterpart to omega-6 fatty acids that are generally recognized as pro-inflammatory. And while some inflammation does play an important role throughout the body, like when we get injured or sick for example, the American population typically gets more than enough if not too much omega-6s on a daily basis.

This is thanks to their prevalence in many cooking oils and processed foods. Meanwhile, Americans are generally not meeting their daily omega-3 needs. ALA is usually found in plant-based sources, and EPA and DHA are more readily found in fatty fish.

But what benefits do omega-3 fatty acids have to make them so essential? Here are some of the most notable health benefits associated with omega-3 fatty acids. When it comes to heart health , omega-3s are almost always recommended by nutrition professionals.

These fats may also aid in healthy heart rhythms. One review of the literature published in Nutrients even found omega-3s to be associated with a significant reduction in heart disease-related events, like heart attacks. Omega-3 fatty acids are also involved in the creation of eicosanoids: fat-based signaling molecules that play an integral role in the immune response.

Interestingly, omega-3s also act as prebiotics, or food for the beneficial bacteria found in the gut microbiome. The health of the gut microbiome is intimately tied to our overall digestive health, as well as whole-body health, especially immunity.

These fatty acids are also highly important for pregnant women and new mothers. This is because they support optimal neurodevelopment in a growing fetus and may even support healthy lactation in breastfeeding women, thanks to its potent anti-inflammatory properties. Some other bonus benefits of omega-3s include supporting eye health by helping to prevent or slow the progression of macular degeneration and diabetes management by aiding in better blood sugar management.

What amount should you be aiming for on a daily basis to benefit from omega-3 fatty acids? While there are no official recommendations for this group of fatty acids as a whole, there are established recs for ALA, as outline by the National Institutes of Health NIH , which are as follows:. However, one study found three grams of EPA and DHA was linked to improved blood pressure levels.

Understandably, keeping track of grams and intake can be a daunting task day-in and day-out, so my general recommendation is to aim for a few good sources of omega 3 food per day.

When looking for omega-3 rich products, you can very easily be sucked into the supplement space, as there are countless options on the market. However, nothing beats whole food sources of this nutrient, and below are eight of the best ways to eat your omega 3s.

It may not come as a shock to find salmon at the top of this list of foods for omega-3s. This difference is primarily due to the control over what farmed salmon are eating to boost their omega-3 levels.

Not all omega-3 sources have to be from fish, and chia seeds are an excellent example, though they only contain ALA. Similarly to chia, flax is also a powerhouse seed when it comes to omega-3s. Flaxseed oil is especially potent with a staggering 6.

This mild oil can be used for low-heat cooking, salad dressings, smoothies, and more. Shellfish and clams, like oysters, can also be super sources of omega-3s. As if we needed another reason to opt for raw oysters at happy hour, these briny delights offer an impressive 0.

When it comes to tree nuts, walnuts are one of the best sources of omega-3s with 3. These make for the perfect topping for yogurt, chia pudding double the omegas! Soy products like soybean oil and tofu make excellent omegarich foods. Soybean oil contains 0. Soybean oil can substitute most vegetable oils in cooking while edamame can be eaten out of the shell with flaky sea salt or shelled and added to salads, salsas, stir-fries, pasta, and soups.

These are some of the only plant-based foods that contain these other omega-3 fatty acids. Murphy RA, Devarshi PP, Ekimura S, Marshall K, Hazels Mitmesser S.

Long-chain omega-3 fatty acid serum concentrations across life stages in the USA: an analysis of NHANES — BMJ Open. National Institutes of Health.

Omega-3 fatty acids fact sheet for health professionals. Healy-Stoffel M, Levant B. N-3 Omega-3 fatty acids: effects on brain dopamine systems and potential role in the etiology and treatment of neuropsychiatric disorders. CNS Neurol Disord Drug Targets.

Wysoczański T, Sokoła-Wysoczańska E, Pękala J, et al. Omega-3 fatty acids and their role in central nervous system - A review. Curr Med Chem. Elagizi A, Lavie CJ, O'Keefe E, Marshall K, O'Keefe JH, Milani RV. An update on omega-3 polyunsaturated fatty acids and cardiovascular health.

Sheppe AEF, Edelmann MJ. Roles of eicosanoids in regulating inflammation and neutrophil migration as an innate host response to bacterial infections. Infect Immun. Vijay A, Astbury S, Le Roy C, Spector TD, Valdes AM. The prebiotic effects of omega-3 fatty acid supplementation: a six-week randomised intervention trial.

Gut Microbes. Costantini L, Molinari R, Farinon B, Merendino N. They contain almost every nutrient your body needs. Omega-3 content: 1, mg of EPA and DHA combined per cup g of canned Atlantic sardines, or mg per 3.

Usually eaten in small portions, anchovies can be rolled around capers , stuffed into olives , or used as pizza and salad toppings. Because of their strong taste, they are also used to flavor many dishes and sauces, including Worcestershire sauce, remoulade, and Caesar dressing.

Anchovies are a great source of niacin and selenium, and boned anchovies are a decent source of calcium Omega-3 content: mg of EPA and DHA combined per 5 anchovies 20 g , or 2, mg per 3. Widely regarded as a luxury food item, caviar is most often used in small quantities as an appetizer, taster, or garnish.

Caviar is a good source of choline and a rich source of omega-3 fatty acids Omega-3 content: 1, mg of EPA and DHA combined per tablespoon 16 g , or 6, mg per 3. They are one of the richest whole food sources of the omega-3 fat alpha-linolenic acid ALA.

Therefore, flaxseed oil is often used as an omega-3 supplement. Flaxseed is also a good source of fiber , magnesium , and other nutrients. The seeds have a great omega-6 to omega-3 ratio compared to most other oily plant seeds 17 , 18 , 19 , Because your intestines cannot break down the tough outer shells of whole flaxseed, it may be better to use ground flaxseed or grind whole flaxseed in a coffee grinder.

Omega-3 content: 2, mg of ALA per tablespoon Chia seeds are incredibly nutritious — rich in manganese , selenium, magnesium, and other nutrients A standard 1-oz g serving of chia seeds contains 5 g of protein, including eight essential amino acids.

Omega-3 content: 5, mg of ALA per oz 28 g Walnuts are very nutritious and loaded with fiber. They also contain large amounts of copper, manganese , and vitamin E, as well as important plant compounds Omega-3 content: 2, mg of ALA per oz 28 g , or about 14 walnut halves Soybeans are a good source of fiber and vegetable protein.

They are also a good source of other nutrients, including riboflavin , folate , vitamin K, magnesium, and potassium Soybeans are very high in omega-6 fatty acids. In the past, researchers suggested that eating too much omega-6 may cause inflammation, but current research suggests that the relationship between omega-6 fatty acids and inflammation may be more complex.

Omega-6 fatty acids may have many health benefits, including lowering your risk of cardiovascular disease Sections 1—8 discuss foods containing the omega-3 fats EPA and DHA , which are found in some animal foods, seafood, and algae.

Conversely, sections 9—12 mention foods that provide the omega-3 fat ALA, which can be converted to EPA and DHA. Fatty fish such as salmon, mackerel, sardines, and anchovies are all rich in omega-3 fatty acids. You can also get omega-3s from some nuts and seeds.

Non-animal sources of omega-3 fatty acids include flaxseed, chia seeds, walnuts, soybeans, spinach, and Brussels sprouts.

Non-animal sources contain the omega-3 fatty acid ALA, which your body does not use as effectively as EPA and DHA, both of which come from animal-based sources. Pasture-raised eggs and eggs enriched with omega-3s contain a decent amount of omega-3 fatty acids but not as much as oily fish and oysters Avocados are not a rich source of omega-3 fatty acids.

Like other non-animal sources of omega-3 fatty acids, avocados contain the omega-3 fatty acid ALA, which your body does not use as effectively as EPA and DHA.

These more beneficial types only come from animal-based sources, such as fatty fish. Omega-3s provide numerous health benefits , such as helping to lower inflammation and reduce heart disease risk. You may easily meet your omega-3 needs if you typically eat these foods.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Consuming omega-3 fatty acids is essential for health.

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