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:
- 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
- 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 |