What Foods Contain Omega 3 Fatty Acids

By February 28, 2013 June 12th, 2018 Healthy Diet Tips, Uncategorized

Believe it or not, Omega-3 fatty acid is not as uncommon as we are led to believe. There is thousands of different human consumable food out there that contain it. The only problem is these foods are not commonly or easily available in your neighborhood grocery store. So instead of listing all and sundry human-grade foods that contain omega-3 fatty acid,

We’ve listed foods that contain omega-3 fatty acid and are readily available at most grocery and supermarkets.

We’ve also listed the serving size, calories in each serving and quantity of Omega-3 fatty acids in each serving:

World’s Healthiest Foods ranked as quality sources of
omega-3 fats

Food

Serving
Size

Cals

Amount
(g)

DV
(%)

Nutrient
Density

Rating

Flax Seeds, ground

2 tbs

74.8

3.19

132.9

32.0

excellent

Walnuts

0.25 cup

163.5

2.27

94.6

10.4

excellent

Cloves

2 tsp

13.6

0.18

7.5

9.9

very good

Sardines

3.20 oz-wt

188.7

1.34

55.8

5.3

very good

Romaine Lettuce

2 cups

16.0

0.11

4.6

5.2

good

Salmon

4 oz-wt

244.9

1.47

61.2

4.5

very good

Mustard Seeds

2 tsp

20.3

0.11

4.6

4.1

good

Tofu

4 oz-wt

86.2

0.36

15.0

3.1

good

Spinach

1 cup cooked

41.4

0.17

7.1

3.1

good

Halibut

4 oz-wt

158.8

0.62

25.8

2.9

good

Collard Greens

1 cup cooked

49.4

0.18

7.5

2.7

good

Kale

1 cup cooked

36.4

0.13

5.4

2.7

good

Soybeans

1 cup cooked

297.6

1.03

42.9

2.6

good

Summer Squash

1 cup raw

18.1

0.06

2.5

2.5

good

Shrimp

4 oz-wt

112.3

0.37

15.4

2.5

good

Scallops

4 oz-wt

127.0

0.41

17.1

2.4

good

Turnip Greens

1 cup cooked

28.8

0.09

3.8

2.3

good

Cod

4 oz-wt

119.1

0.32

13.3

2.0

good

Winter Squash

1 cup baked

75.8

0.19

7.9

1.9

good

Brussels Sprouts

1 cup raw

37.8

0.09

3.8

1.8

good

Raspberries

1 cup

64.0

0.15

6.2

1.8

good

Miso

1 tbs

34.2

0.08

3.3

1.8

good

Green Beans

1 cup raw

31.0

0.07

2.9

1.7

good

Tuna

4 oz-wt

157.6

0.33

13.8

1.6

good

Strawberries

1 cup

46.1

0.09

3.8

1.5

good

You need an urgent doze of Omega-3 fatty acids if you suffer from:

  • Depression
  • Cardiovascular Disease
  • Type 2 Diabetes
  • Fatigue
  • Dry, itchy skin
  • Brittle hair and nails
  • Inability to concentrate
  • Joint pain

Prevents unnecessary blood clotting that if untreated, will require surgery.Foods that contain Omega-3 fatty acids should be part of your regular diet because:

  1. Reduce incidences of inflammation.
  2. Maintains cell membrane fluidity – especially helpful for heart patients.
  3. Decrease platelet aggregation – helps your heart function well.
  4. Reduces the cholesterol and triglycerides count – helps prevent heart attacks.
  5. Prevents the thickening of the arteries – a major cause of heart attacks.
  6. Reduce the incidences of atherosclerosis by reducing the production of cytokines.
  7. Increase the activity of endothelium-derived nitric oxide, which causes arteries to relax and dilate.
  8. Induces secretion of Leptin which in turn improves the body’s ability to respond to insulin thereby regulating food intake, body weight and metabolism – helps you from getting too obese.
  9. Prevents cancer cell growth.

Learn more about Omega 3 fatty acid benefits.

Leave a Reply