Where is omega 3 found in food

Where is omega 3 found in food?

Omega-3 acid is available naturally in some foods, or in fortified foods to which it is added; sufficient amounts of this acid can be consumed by eating a variety of them, including the following:

omega 3 found in food

  • Fish and other seafood: especially fatty fish in cold waters. Such as salmon, mackerel, tuna, herring, and sardines.
  • Nuts and seeds: such as flaxseeds, chia seeds, and walnuts. Vegetable oils: such as flaxseed oil, soybean oil, and canola oil.
  • Fortified foods: such as eggs, milk, juices, milk, soy drinks, and some types of infant formula.
  • Other foods: contain small amounts of omega-3, such as meat, dairy products from grass-fed animals, hemp seeds, and vegetables, such as spinach, Brussels sprouts, and watercress.

Animal sources of omega 3

The following table shows the content of some animal sources per gram of the various forms of omega-3 acids; EPA, DHA, and ALA:

Animal source ALA DHA EPA
Canned salmon (85 grams) 0.04 0.63 0.28
Cooked herring (85 grams) 0.94 0.77
Sardines Canned ( 85 grams) 0.74 0.45
Cooked Mackerel (85 grams) 0.59 0.43
Mayonnaise Sauce (1 tablespoon) 0.74
Cooked oysters (85 grams)</ small> 0.14 0.23 0.30
Cooked shrimp fish (85 grams) 0.12 0.12
Canned tuna (85 grams) 0.17 0.02
Cooked cod (85 grams) 0.10 0.04
eggs cooked (1 egg) 0.03
Cooked chicken breast (85 grams) 0.02 0.01
Low Fat Milk 1% (1 cup) 0.01

Plant sources of Omega 3

The following table shows the content of some plant sources per gram of omega-3 acids. EPA, DHA, ALA

Vegetarian Source ALA DHA EPA
Flaxseed Oil (1 tablespoon) 7.26
Chia seeds (28 grams) 5.06
English walnuts (28 grams) 2.57
Flaxseed (1 tablespoon) 2.35
Canola oil ( 1 tablespoon) 1.28
Soybean Oil (1 tablespoon) 0.92
Black Walnut (28 grams) 0.76
Frozen Edamame Beans (1/2 cup) 0.28
Canned White Beans (1/2 cup) 0.10
Whole wheat bread (1 slice of bread) 0.04

Other sources of Omega 3

Omega-3 acid is also available in the form of nutritional supplements, and some of them are mentioned below:

  • Fish oil supplements that contain EPA and DHA.
  • fish liver oil supplements; Such as cod liver oil, which contains EPA and DHA, and some vitamins in quantities that may vary from one product to another, such as vitamin A and vitamin D, but it should be noted that consuming these two types of vitamins in excessive amounts may be associated with some harmful effects.
  • Krill oil contains EPA and DHA.
  • algae oils; They are plant sources that contain DHA, and some may also contain EPA.
  • flaxseed oil; which contains ALA.

An overview of omega 3

Omega-3 is an unsaturated fatty acid, which can be added to the diet from various food sources, as the body cannot manufacture it on its own, such as fish; it is available in the form of eicosapentaenoic acid or EPA, docosahexaenoic acid, and DHA, and some plant sources; Which is available in the form of alpha-linolenic acid and ALA, although long-chain omega-3 fatty acids such as eicosapentaenoic acid and docosahexaenoic acid can be manufactured from alpha-linolenic acid in the body, it is recommended to consume foods rich in EPA and DHA; Due to the low efficiency of manufacturing this acid.

The body needs omega-3 acid to help with some vital functions, such as; The formation of brain cells, and the maintenance of heart health, and it is worth noting that omega-3 constitutes approximately 5%-10% of the total calories needed by the body.

Recommended daily intake of omega-3

Many groups have made recommendations regarding adequate intake of omega-3 fatty acids, based on age, health, and other factors. Here are the recommended amounts of omega-3 according to the US National Institutes of Health:

age group quantity
From birth to 12 months * 0.5 gr
From 1 - 3 years** 0.7 gr
From 4 - 8 years** 0.9 gr
Females 9-13 years old** 1.0 gr
Males 9-13 years old** 1.2 gr
Females from 14 years old to over 51 years old** 1.1 g
Males from 14 years old to over 51 years old** 1.6 g
Pregnant woman between the ages of 14-50** 1.4 g
Breastfeeding women between the ages of 14 and 50** 1.3 gr

(*) In the form of omega-3.
(**) In the form of ALA.

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