Omega-3 Fatty Acid: Benefits, Uses, & Food Sources

Pinterest LinkedIn Tumblr

One acid you can’t cut back on is an omega-3 fatty acid when it comes to the fat. EPA and DHA are the two most important that have been found in certain fish. ALA is another omega-3 fatty acid that has usually found in the plant sources like nuts and seeds.

These acids are crucial for your body to function, but these acids also provide many health benefits. Here you will find all the details about this essential omega-3 fatty acid.

Omega-3 Fatty Acid

It’s an essential fatty acid that is a healthy kind of fat with several health benefits. Fatty fishes are a very common source of this fatty acid. Many people also fulfil their omega-3 intakes by the plant-based sources. There are many health benefits of omega-3 fatty acids. Also, there are three primary types of omega-3 fatty acids.

And, these three kinds of fatty acids are ALA, DHA, and EPA. Plant sources of omega-3 fatty acids are nuts and seeds. These sources have a rich amount of ALA, and fish, seaweed, and algae can provide DHA and EPA fatty acids. Eating different varieties of omega-3 fatty acid is very important for us. Here are some best sources of omega-3 fatty acids and health supplements of omega-3.

Seafood Sources of Omega-3

Oily and fatty fishes are an excellent source of these essential fatty acids, such as EPA and DHA. Both are two key types of omega-3 fatty acids. Some following fishes are one of the best sources of these fatty acids. You need the serving size is 3 ounces of each fish in the below list.

  1. Mackerel

This fish is a kind of small fatty and oily fish. People like to eat this fish smoked, often for morning breakfast commonly. One serving of this mackerel fish contains 0.59 gram DHA and 0.43 gram of EPA. It does not only have omega-3 but also has a rich amount of selenium and vitamin B-12.

  1. Salmon

Salmon is one of the most popular kinds of fish that is highly nutritious fish. But there are many differences between the farmed and wild salmon fish, including the variations in omega-3 fatty acid. One serving of farmed salmon fish contains 1.24 gram of DHA and 0.59 gram EPA. And, one serving of wild salmon fish contains 1.22 grams of DHA and 0.35 EPA. This fish has a high amount of protein, magnesium, and potassium.

  1. Seabass

Seabass is a famous type of Japanese fish. One serving of this fish contains 0.47 gram of DHA and 0.18 gram of EPA. Also, this fish can provides selenium and protein.

  1. Oysters

Many restaurants serve this fish as appetizers or snacks because many people love to eat this shellfish. Unlike other seafood omega-3 sources, the oysters contain three significant classes of omega-3 fatty acids. One serving of this fish contains 0.14 gram of ALA, 0.23 gram of DHA, and 0.30 gram of EPA.

  1. Sardines

Sardines are a small and oily type of fish that is available in cans, and people eat them as snack and appetizer. One serving of canned sardines fish contains 0.74 gram of DHA and 0.45 gram of EPA. It’s also an excellent source of selenium and vitamin D & B-12 .

  1. Shrimp

Many people eat shrimps as an appetizer, snack, and as a replacement for meals around the globe. One serving of shrimps contains 0.12 gram of DHA and 0.12 gram of EPA. The shrimps also have a high amount of potassium and protein.

  1. Trout

Rainbow trout is one of the famous and healthy kinds of fish. One serving of trout fish contains 0.44 gram of DHA and 0.40 gram of EPA. In addition to omega-3, trout fish also contains potassium, protein, and vitamin D.

Vegetarian Sources

Here is a list of all-vegetarian sources of omega-3 fatty acid.

  1. Seaweed and Algae

Some different forms of algae are seaweed, nori, spirulina, and chlorella. People eat these forms of algae to get their health benefits. Seaweed and algae are very important sources of omega-3 for those who are following a vegetarian diet. Nori is a seaweed thet has mostly used to wrap the sushi. Also, the seaweed is a crispy and tasty snack.

  1. Chia Seeds

Chia seeds are the best plant-based source of omega-3 fatty acids. These seeds also have a high amount of fiber and protein. Also, those seeds contain 5.055 grams of ALA in the serving size of one oz.

  1. Hemp Seeds

Hemp seeds contain 2.605 grams of ALA in each three tbsp serving. These seeds also have a high amount of nutrients such as protein, magnesium, iron, and zinc. Some researches suggest that hemp seeds are suitable for the heart, digestion, and skin.

  1. Flaxseeds

Flaxseeds contain 6.703 grams of ALA in one tbsp of serving. Also, these seeds are one of the most healthy sources that people eat. These seeds have a rich amount of fiber, protein, magnesium, and manganese. Moreover, these seeds may help to reduce blood pressure and can improve heart health.

  1. Walnuts

Walnuts are another healthy nuts that contain 3.346 grams of Ala in one cup serving. These nuts are an excellent source of healthy fats such as ALA omega-3 fatty acids. You can enjoy these nuts in any dish.


Omega-3 fatty acid is an essential and healthy fatty acid. These fatty acids are very powerful and have many health benefits for your brain and body. In fact, some nutrients have been studied as thoroughly as the omega-3 fatty acid. Here are a few benefits of consuming omega-3 fatty acids supported by science.

  1. Improve Eye Health

DHA is a type of omega-3 fatty acid that is a primary structural compound of the retina in the eye. When you didn’t get enough amount of DHA, then you may have some vision problems. So, getting enough DHA omega-3 fatty acid may reduce the risk of muscular degeneration.

  1. Promote Brain Health

An omega-3 fatty acid is a very important acid for our brain’s growth and development in infants. DHA accounts for 40% of polyunsaturated fatty acid in the brain and 60% in the retina of the eyes. Also, enough amount of DHA while pregnancy has linked to several benefits for children.

  • Higher intelligence
  • Better communication and social skills
  • Fewer behavior problems
  • Prevent the risk of developmental delay
  1. Improve Risk Factor for Heart Disease

Heart attacks and strokes are the most leading cause of death in all over the world. Many decades ago, some researchers found that fish-eating communities had a lower risk of heart diseases. And, later these benefits have been linked to the consumption of omega-3.

  1. Reduce Inflammation

Some researchers found that DHA and EPA, both omega-3 fatty acids are helpful to reduce inflammation. It can help to reduce the inflammation that has linked to some cardiovascular illness. But these effects were evident in the animal studies. Clinical tries on humans have less conclusive.

  1. Help to Combat Obesity

Research on humans shows that supplements of omega-3 may help the person to lose weight. Also, that may help a person to stop putting weight back on. But it’s not clear how they may do this.


Omega-3 fatty acids are very important for the health and nutrition of a person. It can contribute to the basic health of all cells in our body. Many people add enough amount of omega-3 fatty acid to their diets to achieve this level. Fish is a key source of omega-3 fatty acid. There are many clear shreds of evidence available that eating much fish can help to reduce the chances of cardiovascular diseases.

Write A Comment