Healthy Foods and Vitamins

Where is Omega 3 Found in Food

Omega-3 acid is found naturally in some foods, or in fortified foods to which it is added. Sufficient quantities of this acid can be consumed by eating a variety of them, including the following:

Where is Omega 3 found in food

Fish and other seafood: especially fatty fish in cold waters; Such as: salmon , mackerel, tuna , herring, and sardines.

Nuts and seeds: such as: flax seeds , chia seeds, and walnuts.

Vegetable oils: such as: flaxseed oil, soybean oil , and canola oil.

Fortified foods: such as: eggs, yoghurt , juices, milk, soy drinks, and some types of infant formula.

Other foods: that contain small amounts of omega-3, such as: meat, dairy products from grass-fed animals, hemp seeds, and vegetables, such as: spinach, Brussels sprouts, and watercress.

Animal Sources of Omega 3

The following table shows the content of some animal sources per gram of various forms of omega-3 acids. EPA, DHA, ALA:

Plant Sources of Omega 3

The following table shows the content of some plant sources per gram of omega-3 acids. EPA, DHA, ALA: [3]

Other Sources of Omega 3

Omega-3 acid is also available in the form of nutritional supplements, and some of them are mentioned below:

Fish liver oil supplements; Such as: cod liver oil , which contains EPA and DHA, and some vitamins in quantities that may vary from one product to another, such as vitamin A and vitamin D , but it should be noted that consuming these two types of vitamins in excessive quantities may be associated with some harmful effects.

algae oils; They are plant sources that contain DHA, and some of them may also contain EPA.

Omega-3 is one of the unsaturated fatty acids , which can be added to the diet from various food sources, as the body cannot make it on its own, such as: fish; It is available in the form of eicosapentaenoic acid, or EPA for short, docosahexaenoic acid, or DHA, and some plant sources.

It is available in the form of alpha-linolenic acid, or ALA for short. Although long-chain omega-3 fatty acids such as eicosapentaenoic acid and docosahexaenoic acid can be manufactured from alpha-linolenic acid in the body, it is recommended to consume foods rich in EPA and DHA. Due to the inefficiency of manufacturing this acid.

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I am Khaliq Alvi. Currently I am doing P.hd on Human Nutrition and Dietetics from Sorbonne University. Previously, I have also done masters in Molecular Nutrition and Food Technology.

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