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5 ounces (100 grams) of herring has 2,366 mg of omega-3s. [11] 7. ) AnchoviesPopular, tiny, and oily, anchovies are typically eaten in small portions, stuffed in olives, rolled around capers, or used as a topping for salad or pizza. Anchovies are potent and used to flavor a range of dishes and sauces, including remoulade and Worcestershire sauce. Boned anchovies are a good source of calcium. Selenium, niacin, and omega-3s can also be found in anchovies.
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These fatty acids are used for important roles in various bodily processes, including heart health, inflammation, and brain function. The three widely discussed omega-3 fatty acids are EPA, DHA, and ALA. ALA is mostly found in plants, and EPA and DHA are found mostly in animal foods, such as fatty fish. Omega-3 deficiency is linked to depression, heart disease, cancer, arthritis, lower intelligence, and more. [1] [2] omega 3 fatty acids epa dha alaALA (alpha-linolenic acid)The most common omega-3 fatty acid in a standard American diet is ALA or alpha-linolenic acid. ALA is a necessary precursor of EPA or DHA, and it’s typically present in plant foods like kale, spinach, soybeans, walnuts, and seeds like chia and flax. It’s also present in some animal fats. Seed oils like canola (rapeseed) and flaxseed oil have a high content of ALA. In humans, this conversion process is inefficient, and only a minor percentage of ALA is actually converted to EPA and even less into DHA. ALA that isn’t converted to DHA or EPA is stored or used as energy. [3] [4] [5] Observational studies have associated a diet high in ALA with a reduced risk of death from heart disease.
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3. 5 ounces (100 grams) of sardines. [9] 5. ) Cod
Liver OilThe livers of codfish are extracted to make cod liver oil. Many people take a cod liver oil supplement to increase omega-3 fatty acids. This oil is also brimming with nutrients like vitamins D and A. [10]One tablespoon of cod liver oil has 2,682 mg of omega-3s. 6. ) HerringHerring is
often pickled, cold-smoked, or
sold as a pre-cooked, canned snack. This medium-sized fish is a popular breakfast food in some countries. In England, herring is served with eggs and called kippers.
