Foods High in Omega 3: More than Fish and Seafood

Foods High in Omega 3: More than Fish and Seafood
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About Omega-3 Fatty Acids

Omega-3 fatty acids help the body by reducing inflammation, preventing excessive blood clotting and lowering lipids in the bloodstream. Foods high in omega-3 fatty acids are typically thought of as fish and seafood, but there are other types of foods that contain omega-3 fatty acids in high and low amounts.

According to the Linus Pauling Institute, the following amounts are the recommended daily intake for omega-3 fatty acids:

  • Children up to 12 months of age: 0.5 g
  • Children 1 to 3 years of age: 0.7 g
  • Children 4 to 8 years of age: 0.9 g
  • Males age 9 to 12: 1.2 g
  • Females age 9 to 13: 1.0 g
  • Males age 14 and older: 1.6 g
  • Females, age 14 and older: 1.1 g
  • Females of all ages, pregnant: 1.4 g
  • Females of all ages, lactating: 1.3 g

Flaxseeds

Surprisingly, it’s not fish but a seed that tops the list. Flaxseeds provide 146.3 percent of the recommended daily value with a content of 3.51 grams of omega-3 fatty acids per two tablespoon serving. That serving of flaxseeds also has 95.33 calories and is also high in manganese, dietary fiber and magnesium.

Walnuts

Providing 94.6 percent of the recommended daily value or 2.27 g per one-quarter cup serving, walnuts are another great source of omega-3 fatty acids. Walnuts also provide a high amount of manganese in each serving. One serving of walnuts has 163.5 calories.

Salmon

One four-ounce serving of baked or broiled Chinook salmon provides 2.09 g or 87.1 percent of the recommended daily value for omega-3 fatty acids.

Salmon is rich in tryptophan, vitamin D, selenium, protein, vitamin B3, phosphorus, magnesium and vitamin B6. One serving of salmon has 261.95 calories.

Sardines

A 3.25 ounce can serving of sardines has 56.7 percent of the recommended daily value of omega-3 fatty acids. This comes from the 1.36 g in each serving of sardines. One serving of sardines contains 191.36 calories.

Sardines are also high in vitamin B12, tryptophan, selenium, vitamin D, protein, calcium, phosphorus and vitamin B3.

Soybeans

One cup of cooked soybeans account for 42.9 percent or 1.03g of omega-3 fatty acids. That one cup serving also has 297.56 calories.

Soybeans are nutrient-rich, also containing molybdenum, tryptophan, manganese, iron, phosphorus, dietary fiber, vitamin K, copper, magnesium, potassium and vitamin B2 in high amounts.

Halibut

One four-ounce serving of baked or broiled halibut contains 158.76 calories. That same serving also provides 25.8 percent of the recommended daily value or 0.62 g of omega-3 fatty acids.

Halibut is also exceptionally high in tryptophan, selenium and protein. Other nutrients found in high amounts in halibut include phosphorus, vitamin B3, magnesium and vitamin B12.

Shrimp

Shrimp has 112.27 calories per four-ounce serving. Each serving also has 15.4 percent of the recommended daily value or 0.37 g of omega-3 fatty acids.

Shrimp is also high in tryptophan, selenium, vitamin D, protein and vitamin B12.

Tofu

Last on the list of foods high in omega 3 fatty acids, tofu comes in with 0.36 g or 15 percent of the recommended daily value. That one four-ounce serving of raw tofu also contains 86.18 calories.

Other nutrients found in high amounts in tofu include tryptophan, manganese and iron.

References

Omega-3 Fatty Acids. The World’s Healthiest Foods. https://www.whfoods.com/genpage.php?tname=nutrient&dbid=84

Omega-3 Fatty Acids. Micronutrient Information Center. Linus Pauling Institute. Oregon State University. https://lpi.oregonstate.edu/infocenter/othernuts/omega3fa/

Omega-3 Fatty Acids and Health. National Institutes of Health: Office of Dietary Supplements. https://ods.od.nih.gov/FactSheets/Omega3FattyAcidsandHealth.asp