Best food groups: Fatty fish, soy, nuts and seeds, fortified foods
Also consider: Anchovies, mackerel, bluefin tuna, white fish
What are omega-3 fats and why are they so important? Omega-3 fatty acids belong to the polyunsaturated fatty acids family. There are three main types of omega-3 fats in the human diet: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Although ALA can be converted into EPA and DHA, the body is rather inefficient at this process, particularly when levels of omega-6 fatty acids (linoleic acid) are too high compared to omega-3s. EPA and DHA are derived mainly from fish; ALA, mostly from plants. The standard American diet (SAD) supplies ten times as many omega-6s than omega-3s. Most health experts agree that we should consume more omega-3s and less omega-6s for optimal health.
DHA is the major polyunsaturated fatty acid found in the brain and helps with signaling messages to different areas in the brain. It is vital for the developing brains of children. In a study, breast-fed infants had better neurodevelopment function when compared to formula-fed infants, which is attributed to breast milk's having significantly more DHA than formula milk. That is why infant formula is now fortified with DHA. DHA also helps the body respond to inflammation in the brain and helps reduce inflammation brought about by reductions in blood flow.
Did you know? Omega-3 fats have been found to help reduce overall inflammation throughout the body; prevent blood clots by making platelets less sticky; lower triglycerides; reduce joint tenderness; reduce all-cause mortality (any cause of death), cardiac death, and heart attacks; stabilize normal heart rate and improve blood flow to the heart; and fight depression.
How much? The adequate intake for ALA is 1.1 to 1.6 g per day; and for linoleic acid (LA), 11 to 17 g per day for adults. Adequate intakes have not been established for EPA and DHA; however, depending on the health authority you trust, recommendations for these fatty acids range from 0.11 (Institutes of Medicine) to 1.5 grams per day (British Nutrition Foundation Task Force).
Side effects associated with consuming omega-3 fats from fish oil are typically gastrointestinal in nature, including diarrhea and fishy belches. Additionally, those who are taking medications to prevent blood clots may find too high an omega-3 fat intake may make them susceptible to more bruising and bleeding.
Supplements: Omega-3 fat supplements can be purchased in capsule, chewable, and liquid from a variety of sources, including fish oil, krill oil, flaxseed oil, and hemp seed oil.
1. Flaxseed Oil and Flaxseeds
Besides being the best source of omega-3s, flaxseed is also rich in substances called lignans, which may help fight cancer. In addition, research has shown flax may help combat inflammatory bowel disease, arthritis, and heart disease. A Canadian study found that flaxseeds fed to mice in a diet that otherwise contained high trans fats helped reduce the amount of atherosclerosis (hardening of the arteries), whereas the mice that were not fed flax had significant progression of atherosclerosis. This effect was attributed mainly to the alpha-linolenic acid content of flax.
2. Chia Seeds
Chia seeds finally have grown in value far beyond being used in making silly-looking chia pets. These seeds come to the table with lots of nutrition—10 g of fiber and 5 g of omega-3s—combined, a heart-healthy powerhouse. In addition, chia seeds are an excellent source of copper, iron, manganese, phosphorus, selenium, and zinc, and a good source of calcium, magnesium, niacin, and thiamine. The research is fairly scant and mixed on the health benefits of chia. However, a randomized study on subjects who were diagnosed with metabolic syndrome, a precursor to heart disease and diabetes, found that those consuming a diet that included soy protein, nopal (prickly pear), oats, and chia seeds experienced decreased triglycerides, C-reactive protein, and insulin and glucose intolerance, compared to the placebo group.
3. Walnuts
The U.S. Food and Drug Administration approved one of the first qualified health claims for walnuts in March 2004: "Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased calorie intake, may reduce the risk of coronary heart disease."
4. Salmon
I'm sure it's not too surprising to learn that salmon ranks high in omega-3 content. But what many people are shocked to learn is that farm-raised salmon actually contains more omega-3 than wild salmon does! And unfortunately, many experts in nutrition get this one wrong all the time. The reason this is so: The omega-3 fat content of food created to feed farm-raised salmon can be manipulated to deliver higher levels. Choosing wild salmon for its awesome taste or for ecological reasons is a valid individual choice but not for its superiority in omega-3 content. Omega-3s from fish oil have been cited as a treatment for high blood pressure, menstrual pain, asthma, and so forth; it has also been scientifically validated that they have an awesome effect on lowering triglycerides. Studies have also shown that including salmon in your diet, along with fruit, vegetables, whole grains, nuts, and seeds, reduces your risk of cancer, heart attack, stroke, and diabetes.
5. Soybeans
So here's the deal. MyPlate.gov considers ¼ cup of dry-roasted soybeans to be a 1-ounce protein equivalent. Because the fish examples I'm using are 3 ounces, you offered ¾ cup of dry roasted soybeans for comparison. Truth be told, ½ cup of soybeans would be more equal in protein quantity to that of 3 ounces of fish or meat. Besides, you are looking at over 600 calories if you were to down ¾ cup of dry-roasted soybeans in a sitting—you might want to spread the wealth over a few snacks or meals if you want to go for it. For those 600-plus calories, you most certainly are getting a nutrient dense food as you will find soybeans are an incredible source of nutrients . A 2009 study of over five thousand breast cancer survivors found that soy intake was associated with better outcomes. Those who had the highest intake of whole soy foods had a reduced risk of disease recurrence and lower death rates due to breast cancer.
6. Herring
Herring is actually twice as high in EPA (the heart-healthy omega-3) as salmon; however, salmon is four times higher in DHA (the other heart-healthy omega-3) than herring. Fresh fish is noted for delivering the most nutrition, but what about canned and salted fish that have been stored for twelve months? It was noted that during processing and storage, the level of vitamin A and E decreased significantly, whereas there was no loss of vitamin D or omega-3 fats.
7. Sablefish
You may have never heard of sablefish (also known as black cod) but even if you have, it may be unlikely that you've seen it at the local fishery. That's because the majority of what is caught is shipped immediately to Japan! These fish dwell at the bottom of the ocean, where they are the top predators and consume a variety of fish and crustaceans, which is reflected in their nutrient composition: Sablefish is an excellent source of niacin, phosphorus, potassium, selenium, and vitamins B6 and B12, and a good source of iron and magnesium. Their high nutrient and high omega-3 content is reflected in their price, making them the most expensive fish in Alaskan fisheries. Like tuna, sables are predatory fish, so they have much higher mercury content than salmon. Sablefish is in the top eleven fish species that meet the nutritional recommendation of the American Heart Association.
The sablefish is dark brown to black and pale on the belly and resembles cod, thus the name "black cod."
Source: USDA National Nutrient Database for Standard Reference, Release 24