The Ultimate Food Guide to Omega-3s
Once you’ve discovered the unparalleled health benefits of omega-3, the next logical step is to stock up on foods high in omega-3. Here are some of the foods with omega-3 that you should put on your shopping list every week, and they are far wider than just fish!
Top omega-3 fatty acids foods are cold water fish including:
Fortified dairy foods with omega-3:
- Soy milk
Grains and nuts that are omega-3 food sources:
- Peanut butter
- Pumpkin Seeds
Fresh produce foods high in omega-3:
- Brussels sprouts
Vegetables oils and foods with omega-3
- Canola oil
- Flaxseed oil
- Soybean oil
You’ll also find fruit juices, enriched protein powders and weight loss shakes are good omega-3 fatty acids foods to top up your daily omega-3 intake.
Doctors recommend foods high in omega-3, particularly those that contain DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). The third type of omega-3, ALA (alpha-linolenic acid) can actually be made from DHA and EPA by the body, although it is not an efficient way to obtain it. ALA is a plant-based omega-3, which is high in antioxidants and supports a healthy immune system, muscle mass and memory. Spinach and kale are good sources of omega-3 foods in the diet.
How Much Omega-3 Foods are Required Daily?
As yet there is no official recommended dietary allowance (RDA) for omega-3, but Dr. Andrew Weil suggests eating oily fish 2-3 times a week and topping up with walnuts, ground flaxseed and salads for ALA.
The National Institutes of Health has recommended that people eat at least 2% of their total daily calories as omega-3 fats (that’s about 2000 mg for a 2,000-calorie/day diet). Other sources recommend aiming for 500-1000 mg omega-3 daily. As a guideline, a small can of tuna or salmon contains 500mg. If you suspect any shortfall, it’s worth topping up your daily allowance of omega-3 foods with fish oil supplements.