Foods containing Omega-3 Fatty Acids

Omega-3 fatty acids from fish, nuts and seeds have been attributed many positive effects on health. Recent studies highlight their benefits. This post shows what foods you should consume, because they are high in omega-3 acids.

Why is Omega 3 important?

In fact, omega-3 fatty acids are of great importance for the human metabolism. They are a building block of our cell membranes and protect them. Studies have also shown that omega-3 fatty acids strengthen the immune system and reduce inflammation. Further health benefits are:

  • protects brain cells
  • stimulates the blood flow
  • positive impact on blood pressure
  • lower triglycerides
  • stabilize unstable blood vessel

The Omega balance

For omega-3 fatty acids to work well in the body, our diet must not contain too many omega-6 fatty acids. Omega-6 fatty acids are found, for example, in sunflower or in ready-processed foods. Nowadays, our food contains on average 10 to 20 times more omega-6 than omega-3 fatty acids. The ratio of omega-6 to omega-3 should actually be between 1:1 and 5:1.

Foods That Are Very High in Omega-3

Linseed oil

Linseed oil has a even higher percentage of omage-3 than fish. This is understandable, since linseed oil is a concentrated fat, and fish consists of much more than just fish oil. However, the advantage of the high omega-3 in linseed oil is that you can cover your requirements with just a little linseed oil per day. The taste, however, needs some time to get used to.

There are further oils that also contains lots of omage-3 fatty acids. Some examples are soybean oil, walnut oil and canola oil.

Seaweed and algae

Seaweed and algae are also good resources to get enough omega-3 fatty acids. In can often be bought in powder form. They are a good choice, especially for vegetarians and vegans to stay healthy.


Nuts are healthy. This also applies to almonds and peanuts, but particularly valuable are walnuts as they are very high in omega-3s.


Among the omega-3-rich fish, salmon is particularly popular. Today it comes mainly from large breeding farms, because of the great popularity, the wildlife supplies can not meet the demand. Other common fatty fish sources are herring, mackerel, anchovies, menhaden and sardines. Fish absorb the fatty acids through their algae food, but can also synthesize them themselves. For vegetarians, however, it is no problem to be healthy without fish, as long as sufficient nutrients are taken through other foods.

Kidney beans

Red beans or kidney beans have a slightly sweet taste. They have a lot of protein and omega-3.

Dietary recommendations

According to a 2007 article, some U.S. health and government organizations recommend regular intake of the omega-3 fatty acids. Between 100 mg and 600 mg were typically cited for daily requirements. Important is also the ratio of omega-6 to omega-3. It should be between 1:1 and 5:1. Of course, this is difficult to measure for ones diet plan, but basically it can be stated that most people consume too much omega-6, compared to omega-3.

The information present on this webpage has not been evaluated by any medical authority such as the Food & Drug Administration (FDA). All information is for educational purposes only. Strictly saying, we do not aim to diagnose, cure, or prevent any disease or illness. You must consult a medical professional before acting on any content on this website.

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