When I interview health and nutrition specialists, I like to ask what supplements they take regularly. The answer they give me every time? An Omega-3 supplement.
Known as the “good” polyunsaturated fats, Omega-3 fatty acids are derived from alpha-linolenic acid (ALA) and possess important antioxidant and anti-inflammatory properties; they are beneficial for heart, brain, joint, and eye health, as well as for beautiful skin; they support the immune system; they relieve anxiety and depression; they help you sleep better; and they can help prevent from heart attack to arthritis. In short, they are vital molecules for our entire body’s well-being.
It should be noted, however, that our body doesn’t naturally make omega-3 fatty acids on its own. Instead, you’ve got to focus on your diet or supplements to get the daily amount recommended by specialists (at least 250 milligrams a day).
If you want to introduce more omega-3-rich foods into your diet, aim to get at least two servings of fatty fish a week. Omega-3s are also found in foods from the plant world, such as certain types of nuts, oils, and vegetables, but these tend to contain mostly alpha-linoleic acid (ALA), which the body can transform into EPA and DHA, but only at 15%.
Below are 10 foods rich in EPA, DHA, and ALA for you to include in your dietary regimen on a rotating basis. To ensure that these essential good fats for optimal health are never missing from your table.
Mackerel
This protein-dense oily fish is ubiquitous in the Mediterranean and parts of the Atlantic and has a rich flavor, a buttery texture, and is quick to cook on the grill, in the oven, or in a pan. The mackerel is packed with nutrients: 100 grams contains about 500% of the recommended daily intake of vitamin B12 and 130% of that of selenium. In addition, it provides as much as 4580 milligrams of omega-3 in the form of EPA and DHA per 100 grams of fish.
Salmon
Salmon is the ultimate anti-aging beauty food and a favorite of Victoria Beckham. It contains vitamin D, vitamin A, vitamin B12, minerals such as potassium phosphorus, and magnesium, and 2150 milligrams of EPA and DHA per 100 grams. If available, prefer it fresh and cook it lightly steamed, as omega-3s are sensitive to heat. If you love raw fish enjoy it as sushi or sashimi, and if you prefer it smoked, choose it wild and of good quality.
Herring
Abundant in the North Atlantic and North Seas of Europe (and especially Norway), this bright blue fish is nutritionally rich and a fantastic source of omega-3: 100 grams contain as much as 2150 milligrams of EPA and DHA. They are also rich in selenium and vitamin B12.
Chia seeds
These little seeds star in breakfast and pudding and dessert recipes loved by celebrities like Meghan Markle are true superfoods: they are rich in protein and essential amino acids, and minerals like selenium, manganese, and magnesium. And they contain 5050 milligrams of omega-3 per 28 grams, in the form of ALA (alpha linoleic acid). The easiest way to make sure you regularly enjoy the benefits of chia seeds? Add a teaspoon to your morning protein shake or try chia seed water.
Flaxseed oil
Flaxseed oil is among the best dietary sources of alpha-linolenic acid (ALA): one tablespoon of flaxseed oil contains 2350 milligrams of anti-inflammatory ALA. Oil is the best way to consume the seed because it’s the most bioavailable version, so you can absorb the protein, minerals, and lignans, phytochemical complexes with antioxidant properties. Consume it raw on salads and soups.
Sardines
These small fish, especially when eaten whole, are a powerhouse of nutrients: Sardines contain vitamin D, selenium, and vitamin B12. In addition, 150 grams of canned sardines provide 1463 milligrams of EPA and DHA. Eat them barbecued, as is done almost everywhere in the Mediterranean, or buy them canned and add them to salads instead of tuna, for example.
Walnuts
What aren’t walnuts good for? Rich in vitamin E and minerals such as copper, manganese, potassium, iron, and phosphorus, they also contain 2570 milligrams of ALA per 28 grams. Crunch them between meals, chop them up in salads, and use them to make an unusual pesto; you’ll get brighter skin, more peaceful sleep, and even a sharper memory.
Oysters
If you get the chance, enjoy a few oysters now and then. These nutrient-packed seafoods contain ALA as well as EPA and DHA: 6 oysters provide 329 milligrams of them. In addition, they are an excellent source of zinc, essential in winter to boost the immune system, copper, selenium, and vitamin B12 essential for the nervous system.
Hemp seeds
Adopted by vegetarians and vegans as a source of complete protein (they contain all the essential amino acids) hemp seeds are a bombshell of nutrients such as vitamin E, and minerals such as potassium, magnesium, calcium, iron, and zinc; and they really are a superfood, also beneficial for skin disorders such as eczema. Also notable is its omega-3 content: 6 tablespoons contain 6703 mg of ALA.
Seaweed
Antioxidant, anti-inflammatory, anti-aging, and anti-cancer, seaweeds, as the Japanese teach us, are a superfood we should eat regularly. They are also a rare plant food that contains both EPA and DHA, in amounts that vary from one type of algae to another. Include them in soups, crumble them on salads and rice, wrap them to create homemade sushi, and, in the absence of anything else, take them in spirulina or chlorella tablets or powder to add to your morning smoothie.