Omega 3 Fatty acids are essential fatty acids, also known as polyunsaturated fatty acids (PUFA). Basically they are unsaturated fats which are beneficial for the cardiovascular system. They play a crucial role in brain function as well as normal growth and development. Besides, they also aid in reducing the risk of heart diseases. These fats are not produced in the body, so they have to be obtained from foods and supplements.
According to research, omega-3 fatty acids play an instrumental role in reducing inflammation. They lower the risk of chronic diseases like heart disease, cancer and arthritis. Being concentrated in the brain, it is important for brain memory and performance and behavioural function. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk of developing vision and nerve problems. Deficiency symptoms of omega-3 fatty acids include poor memory, fatigue, dry skin, heart problems, mood swings, depression and poor circulation.
List of omega−3 fatty acids:
This table lists several different names for the most common omega−3 fatty acids found in nature.
Seafood is the largest source of omega-3 fatty acids which includes fish such as tuna, salmon and halibut, and other sea foods including algae and krill.
Walnuts, soy foods, pumpkin seeds and canola (rapeseed) oil are other sources of omega-3 fats.
Dark-green, leafy vegetables like spinach and romaine lettuce are high in omega-3s too.
Apart from these, fruits such as melons, black berries and pomegranates contain omega-3s in high concentrations.
World’s Healthiest Foods ranked as quality sources of omega-3 fats
The top ten sources of omega 3 fatty acids foods are as follows.
1. Fish Oil:
Fish oil is probably the most important source of omega-3 fatty acids. It is a well- known supplement of omega-3s and can be found in both liquid form and capsules.
Salmon
There are two important types of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Both these acids are found in fish.
Salmon is a rich source of healthy fats as well as omega 3s.
Farm raised salmon contains about 1.8 grams of omega-3s per 3 ounce serving and has a greater quantity of omega-3s than wild salmon.
However it provides less usable omega-3s and contains more of pesticides and antibiotics.
Therefore, it is preferable to have wild caught salmon without the chemicals.
Besides salmon, there are plenty of other fish which are rich omega-3 sources. These include bluefish, tuna, herring, shrimps, mackerel, trout, anchovies, sardines etc. It is generally recommended to consume fish two to three times per week.
Given below are some popular fish and shellfish and their approximate total content of omega-3 fats per 4 ounce portion:
Apart from fish oil, there are other oils which are great sources of ALA omega-3 fatty acids. These are olive oil, canola oil, flax seed oil, and soybean oil.
Olive and canola oils can easily form part of our diet by adding them to vegetables like broccoli, asparagus, carrots, onions or potatoes or roasting them, thus leading to a healthy diet.
They should be grounded to get the most nutrients as the outer hull of the seed is very difficult to digest.
Flaxseeds can easily be found in the health section of any local grocery store.
As far as flaxseed oil is concerned, it is better to grind your own flax seeds rather than buying flaxseed oil from the store as store bought oil turns rancid even if kept in a refrigerator.
The greatest advantage of flaxseed is that it can easily be added to a smoothie or oatmeal.
You can try two tablespoons of flaxseed with oatmeal or frozen berries in your protein shake. Some plant sources and their quantities of omega-3s are as follows:
Flaxseed oil, 1 tablespoon . . . . . 8.5 grams of ALA
English walnuts, 1 ounce. . . . . . 2.6 grams of ALA
Flaxseeds, 1 tablespoon. . . . . . . 2.2 grams of ALA
Canola oil, 1 tablespoon. . . . . . . 1.2 grams of ALA
In order to consume complete fatty acids, grass fed beef or poultry is most suitable.
However it is difficult and expensive to find grass fed beef or poultry.
These can be substituted with a variety of free range eggs which contain 7 times more omega-3s than regular eggs.
They are easily available at most grocery chains.
5. Chia Seeds:
Being another source of ALA, this unprocessed, nutty-tasting seeds were used by the Aztecs as their main energy source for hundreds of years.
These tiny seeds are rich in fibre, protein, calcium, magnesium and phosphorus.
These can also be used as a substitute for whole grains.
Unlike other seeds, it is not required to grind them for your body to absorb nutrients.
Chia seeds can be sprinkled on yogurt, cereals and salads.
They can also be added to shakes, smoothies and quick bread batter to get the nutrition.
One to two tablespoons of chia seeds each day is considered a very healthy amount.
6. Hemp Seeds:
Hemp seeds contain the most essential fatty acids of any nuts or seeds. They are high in proteins, minerals and polyunsaturated fatty ascids like gamma-linolenic acid (GLA) and stearidonic acid (SDA).
Hemp seeds can also be sprinkled on foods and should be stored in the freezer to prevent them from going bad.
In order to retain its nutrients, cauliflower should be steamed for not more than five to six minutes and lemon juice or cold pressed virgin olive oil should be added to it.
8. Brussels Sprouts:
These little green vegetables are a storehouse of nutrients including omega-3 fatty acids and are considered perfect food for promoting healthy and beautiful skin. They should be steamed for about five minutes before consuming.
Each serving of Brussels sprouts contains about 430 milligrams of alpha-linolenic acid.
This salad with a slightly peppery taste contains about 400 milligrams of omega-3s per serving. It is also high in calcium, potassium, iron and vitamin A. This places it high on the list of omega 3 foods.
10. Perilla Oil:
This particular oil is extracted from the seeds of the herb perilla and is an excellent omega 3 food.
Over 50 percent of perilla oil has ALA, with around 8960 milligrams omega-3 fatty acids per tablespoon.
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Here are my favorite go to foods and recipes rich in Omega 3.
Also below is the most delicious, highest Omega 3 rich foods at Trader Joe’s.
1. Wild Salmon: Mackerel has more Omega 3 but I love wild salmon more!
Salmon (4023 mg per serving)
Salmon contains high-quality proteins and large amounts of magnesium, potassium, selenium and B-vitamins. (Ref 1, 2)
Studies show that people who regularly eat Omega 3 rich fish, like salmon, have a lower risk of diseases like heart disease, dementia and depression (Ref 3-7).
Omega-3 content: 4023 mg in half a fillet, or 2260 mg in 100 grams (3.5 oz).
This is so easy to not mess up. Just don’t over cook it.
I love this NYT article. I add on top or under the fish, cleaned, cut leeks, or kale or even collard greens.
Preheat the oven to 475 degrees. Place the butter and half the herb in a roasting pan just large enough to fit the salmon and place it in the oven. Heat about 5 minutes, until the butter melts and the herb begins to sizzle.
Add the salmon to the pan, skin side up. Roast 4 minutes. Remove from the oven, then peel the skin off. (If the skin does not lift right off, cook 2 minutes longer.) Sprinkle with salt and pepper and turn the fillet over. Sprinkle with salt and pepper again.
Roast 3 to 5 minutes more, depending on the thickness of the fillet and the degree of doneness you prefer. Cut into serving portions, spoon a little of the butter over each and garnish with the remaining herb. Serve with lemon wedges.
Approximate:
3.5-ounce serving of salmon contains about 1gram, or 1,000 milligrams, of omega–3 fatty acid-rich fish oil
In Western countries, they are commonly smoked and eaten as whole fillets at breakfast. They are incredibly rich in nutrients, and a 3.5 oz (100 g) piece of mackerel provides 200% of the RDI for vitamin B12 and 100% for selenium (4).
On top of that, these fish are quite tasty yet require almost no preparation.
Omega-3 content: 4107 mg in one piece, or 5134 mg per 100 grams (3.5 oz).
Shellfish are among the most nutritious foods you can eat.
In fact, oysters contain more zinc than any other food on the planet. A 100-gram portion of raw oysters (6–7 oysters) contains 600% of the RDI for zinc, 200% for copper and 300% for vitamin B12.
Oysters are usually eaten as an appetizer, snack or whole meal. Raw oysters are a delicacy in many countries.
Omega-3 content: 565 mg in 6 oysters, or 672 mg per 100 grams (3.5 oz).
Anchovies are tiny, oily fish that are often found dried or in a jar with oil.
They are usually eaten in very small portions, such as rolled around capers, stuffed in olives or as pizza and salad toppings.
Because of their strong flavor, they are also used to add flavor to many dishes and sauces, including Worcestershire sauce, remoulade and Caesar dressing.
Anchovies are a great source of niacin and selenium, and boned anchovies are also rich in calcium.
Omega-3 content: 951 mg per one can (2 oz), or 2113 mg per 100 grams (3.5 oz).
Caviar consists of fish eggs, or roe. It is widely regarded as a highly luxurious food item, and is most often used in small quantities as a starter, taster or garnish.
Caviar is high in choline and exceptionally low in omega-6 fatty acids.
Omega-3 content: 1086 mg per tablespoon, or 6789 mg per 100 grams (3.5 oz).
Flaxseeds are small brown or yellow seeds. They are often ground, milled or used to make oil.
These seeds are by far the richest whole food source of the omega-3 fat called alpha-linolenic acid (ALA), and flaxseed oil is often used as an omega-3 supplement.
Flaxseeds are also very high in fiber, vitamin E, magnesium and other nutrients. They have a great omega-6:omega-3 ratio compared to most oily plant seeds.
Omega-3 content: 2338 mg per tablespoon of seeds, 7196 mg per tablespoon of oil.
Soybeans are a good source of fiber and vegetable protein.
They also contain high amounts of other nutrients, including riboflavin, folate, vitamin K, magnesium and potassium.
However, soybeans are also very high in omega-6 fatty acids, so they should not be relied on as a sole omega-3 source. We need to get omega-3s and omega-6s in a certain balance.
Omega-3 content: 1241 mg in half a cup, or 1443 mg per 100 grams (3.5 oz).
Keep in mind that foods 1-8 contain the omega-3 fats EPA and DHA, which are found in some animal foods, seafood and algae.
Conversely, foods 9-12 contain the omega-3 fat ALA, which is inferior to the other two.
Although not as high in omega-3 as the foods listed above, there are many other foods that contain decent amounts of omega-3 fatty acids.
These include pastured eggs, omega-3 enriched eggs, meats from grass-fed animals, grass-fed dairy products, hemp seeds, as well as some vegetables like spinach, Brussel’s sprouts and purslane.
Omega-3 Fatty Acids at Trader Joes
You’ve heard about Omega 3 in the news, seen the bottles of supplements at grocery stores and generally accepted that it’s good for you. But what makes it so great, and where is the best place to get it? Omega 3 fatty acids are a family of unsaturated fatty acids that can provide dramatic health and healing effects to the body.
Omega 3 fatty acid became famous several years ago when studies tied it to affording possible protection against coronary heart disease. In 2004, the U.S. Food and Drug Administration (USFDA) gave “qualified health claim” status to a category of fatty acids, including Omega 3.
Why Omega 3?
Omega 3 fatty acids have nearly unparalleled benefits for circulation. Fish oil especially stimulates blood circulation, reduces blood pressure and increases the breakdown of fibrin, a chemical compound that contributes to clot and scar formation in the body. In addition, Omega 3 fatty acids rapidly reduce blood triglyceride levels. Regular use also significantly reduces the chances of secondary and primary heart attacks. While there are no conclusive reports as of yet, some benefits of improvement of rheumatoid arthritis and cardiac arrhythmias have been reported. Scientists are also closely looking at the possible effects that Omega 3 fatty acids have on patients that suffer from depression and anxiety. Preliminary studies have shown “highly significant improvement from Omega-3 fatty acids supplementation.”
How do I get it?
Currently, the largest available source of Omega-3 is cold water oily fish like salmon, mackerel, herring, sardines and anchovies. Richer than fish oils are flax (aka linseed) and flax oil—probably the largest available source of botanical Omega-3. Other sources of Omega-3 include eggs, milk and cheese that is produced by grass and insect fed animals. The American Heart Association (AHA) recommends eating a variety of fatty fish twice a week or more, and to include other oils and foods that are rich in alpha-linolenic acid (which can be converted to omega-3 by the body). Walnuts, flax seed and tofu are foods that carry significant amounts of alpha-linolenic acid and are recommended by the AHA.
While obtaining Omega-3 fatty acid from food sources is preferable, and strongly recommended by the AHA, some people—especially coronary artery disease patients—may not be able to get enough from food sources alone. Supplements of Omega-3 fatty acids are also available, ranging from fish oil to flax oil pills.
Trader Joe’s carries several types of Omega-3 rich foods and supplements, including eggs, fresh seafood and oily fish products, flax seed and walnuts and their oils, and more. If you are at high risk for heart disease or stroke, consult your doctor to determine the amount of Omega-3 fatty acid that is right for you.
How best to fry fish?
This is controversial as purists would say frying in Corn or Canola or Peanut Oil or Sunflower Oil is a bad idea.
Not sure what to believe. I fry usually in olive oil or coconut oil. My surgical colleague never eats any oil anymore as he is on the Dr. Fuhrman diet to lower his cholesterol. My surgeon dad also uses minimal olive oil to cook.
Department of Food Science and NutritionUniversity of MinnesotaSt. PaulMNUSA.
2
USDA ARS Human Nutrition Research CenterGrand ForksNDUSA.
3
Department of Biomedical SciencesUniversity of North Dakota School of Medicine and Health SciencesGrand ForksNDUSA.
4
USDAAgricultural Research ServiceNational Center for Cool and Cold Water AquacultureKearneysvilleWVUSA.
Abstract
The aim of this study was to investigate the effect of various cooking techniques on the fatty acid and oxylipin content of farmed rainbow trout. Rainbow trout is an excellent source of long-chain omega-3 (n-3) polyunsaturated fattyacids (PUFA) which have beneficial health effects. Fillets of 2-year-old farmed rainbow trout were baked, broiled, microwaved, or pan-fried in corn (CO), canola (CaO), peanut (PO), or high oleic sunflower oil (HOSO). Fattyacids and oxidized lipids were extracted from these samples and their respective raw fillet samples. Fatty acid content was determined using gas chromatography and oxylipin content by mass spectroscopy. The values obtained from each cooking method were compared to those obtained from the respective raw fillets using paired t tests. PUFA content was not altered when samples were baked, broiled, microwaved, or pan-fried in CO or CaO. Pan-frying in PO reduced α-linolenic acid (18:3n-3), eicosadienoic acid (20:2n-6), and dihomo-γ-linolenic acid (20:3n-6), while pan-frying in HOSO reduced 18:3n-3, eicosapentaenoic acid (20:5n-3), docosapentaenoic acid (22:5n-3), docosahexaenoic acid (22:6n-3), linoleic acid (18:2n-6), 18:3n-6, 20:2n-6, 20:3n-6, docosatrienoic acid (22:2n-6), and adrenic acid (22:4n-6) compared to raw fish. Cooking decreased the omega-6 (n-6) PUFA-derived oxylipins, but caused no change in 20:5n-3 or 22:6n-3-derived oxylipins of the fillets. In conclusion, pan-frying was the only cooking method to alter the fatty acid content of the fillets, while observed changes in oxylipin content varied by cooking method. As the physiological impact of oxylipins is currently unknown, these results suggest that the cooking methods which optimize the consumption of n-3 PUFA from rainbow trout are baking, broiling, microwaving, or pan-frying in CO, CaO, or PO.
