Omega-3 (Polyunsaturated fat, ALA, DHA, EPA)
Healthy type of polyunsaturated fat that supports heart health
- Essential fatty acids you get from food
- Healthier alternative to saturated fat
- Safest to get omega 3s from food; side effects from high dosing can harm your health
Health Benefits:
- help all cells in body function properly
- high levels in eyes and brain
- provide body with energy (calories)
- support heart and hormone production
Low intake of Omega-3 (Polyunsaturated fat, ALA, DHA, EPA)
Symptoms of low Omega-3 (Polyunsaturated fat, ALA, DHA, EPA) intake
- Constantly cold
- Dry skin, Scaly rash, Dry eyes
- Fatigue
- Hormonal problems, Period stops
- Poor concentration
- Weakened immune system
Causes of low Omega-3 (Polyunsaturated fat, ALA, DHA, EPA) intake
- Omega 3 fats are healthy fats
- Not getting recommended amount
Excess intake of Omega-3 (Polyunsaturated fat, ALA, DHA, EPA)
Symptoms of excess intake of Omega-3 (Polyunsaturated fat, ALA, DHA, EPA)
- Heartburn
- Increased inflammation
- Indigestion
- Insulin resistance
- Memory problems
- Weight gain; BMI increased
At risk for excess Omega-3 (Polyunsaturated fat, ALA, DHA, EPA)
- May help control eczema
- May help control lupus
- May help control rheumatoid arthritis
- May play protective role in cancer
- Prevent heart disease, stroke
Omega-3 (Polyunsaturated fat, ALA, DHA, EPA) Content in Foods
Foods High in Omega-3 (Polyunsaturated fat, ALA, DHA, EPA)
| Food | Serving Size | Omega-3 |
|---|---|---|
| Flaxseed oil | 1 Tbsp | 7.3 g |
| Flax seeds | 1 oz | 6.5 g |
| Chia seeds | 1 oz | 5.1 g |
| Atlantic salmon, farmed, cooked | 6 oz | 4.3 g |
| Bluefin tuna, cooked | 6 oz | 2.9 g |
| Walnuts | 1 oz | 2.6 g |
| Hemp seeds | 1 oz | 2.6 g |
| Sockeye salmon, cooked | 6 oz | 1.73 g |
| Eastern oysters, canned | 12 oz | 1.6 g |
| Whitefish, cooked | 3 oz | 1.6 g |
| Tofu, firm | 1 cup | 1.47 g |
| Walnut oil | 1 Tbsp | 1.4 g |
| Canola oil | 1 Tbsp | 1.3 g |
| Soybeans, boiled | 1 cup | 1.1 g |
| Pink salmon, canned | 3 oz | 1 g |
| Green bell peppers, chopped, sauteed | 1 cup | 0.89 g |
| Quesadilla w/chicken | 1 unit | 0.85 g |
| Pesto | 1 cup | 0.8 g |
| White tuna, canned, water packed | 3 oz | 0.8 g |
| Shrimp, canned | 1 cup | 0.78 g |
| Poppyseed salad dressing, creamy | 2 Tbsp | 0.66 g |
| Hash browns | 1 cup | 0.53 g |
| Burrito w/beans, beef, cheese | 1 unit | 0.5 g |
| Kale, chopped, cooked | 1 cup | 0.48 g |
| Calamari, fried | 3 oz | 0.47 g |
| Grouper, cooked | 6 oz | 0.45 g |
| Refried beans, canned | 1 cup | 0.43 g |
| Tilapia, cooked | 6 oz | 0.41 g |
| Alaskan king crab, cooked | 3 oz | 0.4 g |
Foods Low in Omega-3 (Polyunsaturated fat, ALA, DHA, EPA)
| Food | Serving Size | Omega-3 |
|---|---|---|
| Green olives | 5 olives | 0.01 g |
| Grape juice | 1 cup | 0.01 g |
| Apples, chopped | 1 cup | 0.01 g |
| Milk 1% low fat | 1 cup | 0.01 g |
| Cashews | 1 oz | 0.02 g |
| Grapes | 1 cup | 0.02 g |
| Orange juice, canned | 1 cup | 0.02 g |
| Chocolate covered rice krispie bar | 1.4 oz | 0.02 g |
| English muffin | 1 muffin | 0.03 g |
| Quinoa, cooked | 1 cup | 0.03 g |
| Mixed nuts, dry roasted, salted | 1 oz | 0.03 g |
| Peanut butter, chunk style | 2 Tbsp | 0.03 g |
| Swiss cheese | 1 oz | 0.04 g |
| Whole wheat bread | 1 slice | 0.04 g |
| Spinach | 1 cup | 0.04 g |
| Bananas, sliced | 1 cup | 0.04 g |
| Egg | 1 large | 0.05 g |
| Buttermilk biscuit, plain | 1 oz | 0.07 g |
| Pork chops w/fat | 3 oz | 0.07 g |
| Blueberries | 1 cup | 0.09 g |
| Turkey, roasted | 3 oz | 0.11 g |
| Bacon, pan fried | 3 slices | 0.11 g |
| Mozzarella cheese | 1 oz | 0.11 g |
| Blackberries | 1 cup | 0.14 g |
| Bean, black | 1 cup | 0.18 g |
| Vanilla soy milk | 1 cup | 0.18 g |
| Whole milk | 1 cup | 0.19 g |
| White tuna, canned, oil packed | 3 oz | 0.22 g |
| Pecans | 1 oz | 0.28 g |
| Sweet potato chips, unsalted | 1 oz | 0.33 g |
| Baked beans | 1 cup | 0.37 g |
References
Pescovegetarian Diet (or Pescatarian): May Boost Omega-3 Fats. (2021). American Institute for Cancer Research. https://www.aicr.org/cancer-prevention/food-facts/pescovegetarian-diet-or-pescatarian/
Arthritis and diet. (2018). Better Health. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/arthritis-and-diet
Diet and heart disease risk. (2021). Better Health. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/heart-disease-and-food
Foods Highest in Omega 3s. (n.d.). MyFoodData. Retrieved November 9, 2023, from https://tools.myfooddata.com/nutrient-ranking-tool/omega-3/all/highest/household/common+sr+fndds+branded/no
Omega-3 Fatty Acids. (2023). National Institutes of Health (NIH) Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
Otten, J., Hellwig, J., & Meyers, L. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Institute of Medicine. https://www.nationalacademies.org/HMD/Activities/Nutrition/SummaryDRIs/DRI-Tables
Healthy Fats 101: Everything You Need to Know. (2021). The Palm/South Beach Diet. https://palm.southbeachdiet.com/healthy-fats/
Fatty acids, total polyunsaturated (g). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1293
Nutrients: 20:5 n-3 (EPA)(g) Omega-3. (n.d.). USDA National Nutrient Database for Standard Reference. Retrieved November 1, 2018, from https://www.nal.usda.gov/sites/default/files/page-files/EPA.pdf
Nutrients: 22:6 n-3 (DHA) (g) Omega-3 Content. (2016). USDA National Nutrient Database for Standard Reference. https://ods.od.nih.gov/pubs/usdandb/DHA-Content.pdf
Nutrients: 22:6 n-3 (DHA) (g) Omega-3 Food. (2016). USDA National Nutrient Database for Standard Reference. https://ods.od.nih.gov/pubs/usdandb/DHA-Food.pdf
Nutrients: 20:5 n-3 (EPA) (g) Omega-3 Content. (2016). USDA National Nutrient Database for Standard Reference. https://ods.od.nih.gov/pubs/usdandb/EPA-Content.pdf
Nutrients: 18:3 n-3 c,c,c (ALA) (g) Omega-3 Food. (2016). USDA National Nutrient Database for Standard Reference. https://ods.od.nih.gov/pubs/usdandb/ALA-Food.pdf
Nutrients: 18:3 n-3 c,c,c (ALA) (g) Omega-3 Content. (2016). USDA National Nutrient Database for Standard Reference. https://ods.od.nih.gov/pubs/usdandb/ALA-Content.pdf
Nutrients: 20:5 n-3 (EPA) (g) Omega-3 Food. (2016). USDA National Nutrient Database for Standard Reference. https://ods.od.nih.gov/pubs/usdandb/EPA-Food.pdf
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