Reviewed by Ellen Stokes, WebMD
Omega-3s may help lower your risk of heart disease. These healthy fats are being added to everything from eggs to peanut butter. You can also get them naturally in fish, including salmon and tuna.
There are different types of omega-3s: ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid).
[post_ads]Your body can turn ALA into DHA and EPA, though not very
efficiently. So, many dietitians recommend getting DHA and EPA. (Plant
based ALA is only about 10% as effective as marine based DHA and EPA.)
While there's no standard recommendation for how many omega-3s we need,
dieticians consider the Adequate Intake (AI) for adults to be 1600
milligrams (mg) for men and 1100 mg for women. You can find more than
500 mg in a can of tuna or a few ounces of salmon. Some fortified foods
offer 100 mg or more.
Bring this shopping list the next time you go to the supermarket.
Fish: Top Source of Omega-3 Fatty Acids
Look for seafood rich in omega-3s, such as:
- Halibut
- Herring
- Mackerel
- Oysters
- Salmon
- Sardines
- Trout
- Tuna (fresh)
Dairy and Juices Fortified With Omega-3s
You'll likely find the following foods fortified with omega-3 fatty acids:
- Eggs
- Margarine
- Milk
- Juice
- Soy milk
- Yogurt
Grains and Nuts With Omega-3s
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Bread and pasta are some of the foods may have omega-3s added
to them. These fats are also naturally found in whole foods like seeds
and nuts. When shopping, look for omega-3s in:
- Bread
- Cereal
- Flaxseed
- Flour
- Pasta
- Peanut butter
- Oatmeal
- Pumpkin seeds
- Pizza, packaged
- Flour tortillas
- Walnuts
Fresh Produce With ALA Omega-3s
Vegetables, especially green leafy ones, are good sources of
ALA, one form of omega-3 fatty acids. Although ALA isn't as powerful as
the other omega-3 fatty acids, DHA and EPA, these vegetables also have
fiber and other nutrients, as well as omega-3s.
- Brussels sprouts
- Kale
- Spinach
- Broccoli
- Cauliflower
Oil With ALA Omega-3s
Oils can be a good source of ALA omega-3s, too, including:
- Canola oil
- Cod liver oil
- Flaxseed oil
- Mustard oil
- Soybean oil
- Walnut oil
Baby Food With Omega-3s
Research suggests that the omega-3 fatty acid DHA may help babies' brains develop, which is why you may find them in:
- Baby cereals
- Infant formula
- Jars of baby food
Other Omega-3-Enhanced Products
- Supplements
- Children and adult vitamins
- Meal replacement bars
- Protein powders
- Weight loss shakes
As with most nutrients,
whole foods trump any enriched, fortified, or processed foods. Omega
fatty acids can oxidize if overly processed or allowed to become stale,
so fresh is best.
Getting more than 3 grams a day of omega-3s may make bleeding
more likely. You're not likely to get that much from a typical diet.
Talk with your doctor before taking high doses of omega-3 supplements
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