Why consume foods rich in omega-3?
The benefits of omega-3s
Omega-3s are part of the lipid family, specifically polyunsaturated fatty acids.
Assimilated at the intestinal level, they are used by the body or stored as fat.
We distinguish 3 main types of omega-3s:
- alpha-linolenic acid (ALA)
- eicosapentaenoic acid (EPA)
- docosahexaenoic acid (DHA)
Essential for the body, they participate in numerous functions. Thus, they:
- compose the cell membrane
- protect the cardiovascular system
- support the nervous system
- reduce inflammation
- enhance the beauty of the skin
These fatty acids are called “essential“. This means they must be supplied through the diet as the body cannot synthesize them on its own.
Hence the importance of having a diets sufficiently rich in omega-3s or supplementing.
Read also | Our advice for buying the best omega-3
What are the omega-3 needs?
According to ANSES (French Agency for Food, Environmental and Occupational Health & Safety), alpha-linolenic acid (ALA) should account for 1% of total energy intake in adults.
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) should be consumed at a level of 250 mg/day.
It is also essential to diversify the sources and type of omega-3s.
Top 10 foods rich in omega-3
Linseed oil
Linseed oil is extracted from the seeds of the Linum usitatissimum plant. Flax seeds consist of 40% fatty acids, including omega-3, 6, and 9.
With 53 g per 100 g, it is particularly rich in alpha-linolenic acid (ALA).
With walnut, hemp, soy, and camelina oils, it is one of the richest in polyunsaturated fatty acids.
How to consume it: use it for seasoning cold dishes (salads, vegetables…), for sauces and dressings. This oil is not suitable for cooking.
Chia seeds
Chia seeds (Salvia hispanica) are a real shot of omega-3s. They mainly contain alpha-linolenic acids: close to 18 g/100 g.
As shown in this study, consuming chia seeds increases blood levels of alpha-linolenic acid (ALA) and eicosapentaenoic acid (EPA).
How to consume them: add them to your mueslis, salads, smoothies, yogurts, soups… You can also use them to make a delicious chia pudding.
Cod liver oil
Cod liver oil contains 11 g/100 g of DHA and 8 g/100 g of EPA. It is one of the best animal sources of omega-3, alongside salmon and sardine oils.
How to consume it: despite its bitter and fishy taste, it can be consumed as is. It can also be taken as a dietary supplement, in capsule form.
Fatty fish
Mackerels, sardines, herrings… are among the fatty fish rich in lipids and notably in omega-3s. Mackerel, for example, contains 3 g/100 g of DHA.
The same goes for herring, which contains 3 g/100 g of EPA compared to 1 g/100 g for sardines.
We can also mention salmon, tuna, eel, and anchovies as fatty fish rich in polyunsaturated fatty acids.
How to consume them: opt for gentle cooking methods, such as steaming. This way, you preserve the omega-3s, which are very sensitive to heat and degrade quickly.
Walnuts
With 7.5 g per 100 g, nuts are rich in alpha-linolenic acid (ALA). These include walnuts from Grenoble, cashews, or even Brazil nuts. The latter contains 25.5 g/100 g of polyunsaturated fatty acids, including alpha-linolenic acid (ALA).
This applies to dried fruits but also to walnut vegetable oil which contains nearly 12 g/100 g of ALA.
How to consume them: as a snack or added to salads, mueslis, desserts… Walnut oil is exclusively for seasoning.
Wheat germ
Wheat germ contains significant amounts of omega-3, especially when consumed as oil.
Indeed, wheat germ oil provides nearly 6 g/100 g of alpha-linolenic acid (ALA).
How to consume it: you can find wheat germ in flakes or granules, to sprinkle on salads, raw vegetables, mueslis… Wheat germ oil is used only for seasoning.
Purslane
The leaves of purslane (Portulaca oleracea) are one of the best plant sources of omega-3.
They contain between 100 and 500 mg of fatty acids per 100 g, mainly alpha-linolenic acids (ALA).
How to consume it: serve the raw leaves in a salad, garnished with raw vegetables, avocado…
Lean fish
In addition to fatty fish, some lean fish also provide omega-3.
The bream, for instance, contains 0.56 g/100 g of docosahexaenoic acid (DHA) and 0.47 g/100 g of eicosapentaenoic acid (EPA).
The whiting, on the other hand, mainly provides DHA (0.14 g/100 g).
How to consume them: opt for steaming.
Seaweed
Some seaweeds provide a large amount of polyunsaturated fatty acids. They are very interesting plant sources for vegetarian or vegan people.
Among them, we can mention Odontella aurita, Schizochytrium, or nori.
The dried nori provides 0.7 g/100 g of polyunsaturated fatty acids including EPA and DHA.
How to consume them: fresh or dehydrated, in leaf or flake form. They are ideal in salads, soups, rice…
Cabbages
Cabbages are among the few vegetables that provide omega-3. White cabbage, kohlrabi, cauliflower, and kale all contain it.
Kale (Brassica oleracea) contains few lipids (0.9 g/100 g) but a significant portion of alpha-linolenic acid (ALA). How to consume them: raw, in salads. You can also lightly sauté them, prepare them in soups, or make green smoothies.
