Omega-3 Foods

Which Types of Food Contain Omega 3s?

How do you add omega 3 to your diet? There are a number of types of food that are high in Omega-3 fatty acids. Omega 3 foods include:

• Oily fish.
• Plant foods that contain Omega-3s.
• Foods which are fortified with Omega-3s.
• Fish oils.
• Dietary supplements.

So, why is eating Omega 3 foods important?

Omega-3 Fatty Acids

Firstly, what are omega-3 fatty acids? Omega-3s are essential fatty acids. These are good fats, which are extremely healthy for your heart, brain, eyes, cells and for your body to function correctly. These healthy fatty acids are essential nutrients that are building blocks necessary for the body to execute essential bodily functions to stay alive and healthy.

DHA, EPA and ALA are types of omega-3 that provide huge health benefits.

Health Benefits of Omega-3

Secondly, what are the health benefits of omega-3? There are both physical and mental health benefits from omega-3. These benefits are felt across the body including the brain, cardiovascular health, mental health, eyes, joints and muscles.

Sources of Omega-3

Thirdly, what are the sources of essential fatty acids? Both Omega-3 and Omega-6 fatty acids are considered essential fatty acids (EFA’s). They are necessary for good health but the body cannot produce essential fatty acids. Therefore, essential fatty acids must be consumed in your diet through the food, drinks and supplements that you consume.

Top Fish and Seafood Sources of Omega 3

1. Salmon (Salmo salar)

Salmon is a very popular fish dish in Ireland. Our rivers are full of Atlantic salmon. It is rich in EPA and DHA. Fresh salmon is the best source of Omega-3 but wild, farmed and canned salmon is also a good source.

Atlantic salmon found in Ireland provides 2 to 4 grams of Omega-3 per 100 grams. Salmon also contains lots of other nutrients including protein, iron, B vitamins, vitamin D, vitamin E, potassium, phosphorus and selenium.

According to Bord Iascaigh Mhara, salmon has health benefits for the brain, vision, heart, muscles, bones, teeth, skin, hair, immune system, reducing tiredness, nervous system and metabolism.

2. Mackerel (Scomber scombrus)

Mackerel is an oily fish rich in omega 3 fatty acids. The fish can provide approximately 5 grams of Omega-3 EPA and DHA per 100 grams. Mackerel is a highly nutritious fish to eat, which is high in vitamins and minerals. It contains nutrients including high levels of protein, vitamin D, B vitamins, selenium and phosphorus, as well as copper and iodine.

In Ireland, we generally get the Atlantic mackerel. However, there are other types across the globe including Chub mackerel, Indian mackerel, Blue mackerel, Spanish mackerel, Australian spotted mackerel, Japanese Spanish mackerel and King mackerel. According to fisheries Ireland, the Atlantic Mackerel is very common in Irish waters during the Summer season but is also present in deeper waters throughout the year. Available in shops and restaurants in Ireland, it is a popular fish due to its flaky meat texture with a slightly sweet and salty taste.

The health benefits associated with mackerel include supporting your heart, brain, eyes, psychological function, muscles, bones, teeth, hair, immune system, energy levels, thyroid and nervous system.

3. Sardines (Pilchards)

Sardines (“pilchards”) are small oily fish found in Irish waters. Both fresh and canned sardines are served in Ireland, which are often served as an appetizer.

Sardines contain 3 grams of omega-3s per 100 grams. The nutrient rich fish are also high in vitamin D, vitamin B12, selenium, protein, potassium, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6, phosphorus, selenium, iodine and calcium.

The health benefits of sardines include contributing to the brain, heart, eyes, muscles, bones, skin, teeth, hair, immune system, metabolism, thyroid, nervous system, and the reduction of tiredness.

4. Herring and Kippers (Clupea harengus)

Herring is a white fish that is packed with essential nutrients. It can be served in fillets, or else smoked herrings are called kippers. Pickled Herring is also popular as it preserves the herring. Found around the world, there is a large herring population in the oceans around Ireland and the UK.

Herring is high in omega-3 fatty acids containing 2 to 3 grams per 100 grams. It contains less mercury than mackerel, swordfish and halibut. It is also high in protein, vitamin A, vitamin D, vitamin B12, vitamin B3 (Niacin), phosphorus, selenium, folate and iron. It also contains Vitamin B2 (Riboflavin), vitamin B6, potassium and iodine.

According to Bord Iascaigh Mhara, the health benefits of eating herring include helping your heart, brain, cognitive function, vision, muscles, bones, teeth, hair, immune system, energy, thyroid function, and nervous system.

5. Anchovies

Anchovies are tiny oily dark fish found in oceans worldwide. While they are served fresh, the are often found canned and dried to preserve their lifespan. The fish have a salty strong taste.

Anchovies contain 1.64 grams per 100 grams of omega-3 fatty acids. They also contain nutrients including protein, calcium, selenium, iron and vitamin B12, vitamin D, magnesium, phosphorus, potassium and niacin.

Anchovies help to support brain and heart health.

6. Oysters

Oysters are a nutritious shellfish. In Ireland, oyster season runs from September to April.

According to Wild Atlantic Oyster, oysters provide 740mg of omega 3 fatty acids per 100 grams. Low in fat, oysters are high in zinc, iron, copper, vitamin B12, iodine, phosphorus and selenium. They also provide protein, vitamin B3 and vitamin D.

Oysters have health benefits for cholesterol, the heart, brain, the immune system, nerves, joints, muscles, bones, inflammation, skin and teeth.

7. Tuna

Tuna are large fish. They are served as fresh tuna and canned tuna.

Bluefin tuna is high in omega-3 containing 1 gram per 100 grams, while canned tuna has lower levels with 700 mg per 100 grams.

Tuna contains nutrients including protein, B vitamins, Vitamin D, phosphorus, potassium, selenium and iodine.

Tuna contributes to muscles, bones, teeth, the heart, brain, inflammation, healthy cells, eyes, skin, nervous system and cholesterol levels.

As well as the above fish and seafood, there are other species of fish that contribute omega fatty acids to your diet including seabass, trout, halibut, sturgeon, swordfish and trout.

8. Caviar

Caviar is a delicacy made from cured and unfertilized fish eggs (roe). It is a rich source of omega-6 and omega-3 fatty acids EPA and DHA. It contains 6.7 gram of omega3s per 100 grams.

Choline, protein, vitamin B12, selenium and iron are other nutrients found in caviar. It contributes to brain, skin and heart health.

Top Vegetarian and Vegan Sources of Omega 3

1. Walnuts

Walnuts are nutrient rich. They are a plant food that is rich in omega-6 and omega-3 ALA containing approximately 9 grams per 100 grams.

The others nutrients contained in walnuts include fibre, copper, manganese, folate and vitamin E, and are rich in antioxidants.

Walnuts support heart health, brain health, reduced inflammation and improve the composition of blood fats.

2. Flaxseed

Flaxseeds are a plant-based source of omega-3 ALA. They contain approximately 25 grams per 100 grams.

Flaxseeds and flaxseed oil are rich in fibre, protein, thiamine, magnesium and manganese.

The health benefits associated with flaxseed including contributing to heart, digestion, energy, metabolism and brain.

3. Chia Seeds

Chia seeds are a plant-based source of omega-3 ALA that are packed with nutrients. They can contain 6 grams per 100 grams.

Nutrients contained in chia seeds include protein, manganese, selenium, magnesium and antioxidants.

According to Harvard Health, chia seeds have health benefits for brain function, heart health, blood pressure, reducing inflammation, cholesterol and digestion.

4. Soybeans

Soybeans are plant-based protein which is very high in omega-6, and it contains approximately 1.4 grams of omega-3 per 100 grams.

According to the U.S. Department of Agriculture, soybeans are rich in protein, iron, vitamin C, vitamin B6, calcium, fibre, potassium and magnesium.

Soybeans provides nutrients that contribute to cardiovascular and bone health.

5. Canola Oil and Rapeseed oil

Rapeseed oil is more generally known as canola oil. It comes from the rapeseed plant.

Canola oil is high in omega-6 and is a good source of the omega-3 ALA fatty acid. Canola Oil provides approximately 2.5 grams of omega3s per 100 grams.

However, we recommend consuming olive oil within your diet due to its powerful antioxidants and health benefits for cholesterol. Olive oil is the preferred oil that is recommended as part of a Mediterranean diet.

6. Seaweed and Algae

Algae are a group of aquatic organisms. Seaweed is a form of algae. As a plant-based food, it can be a vital source of essential fatty acids for vegetarians and or vegans.

High levels of omega-3 DHA and EPA are found in seaweed and algae. According to Seaveg, the omega-3 levels found in seaweed can range from between 5% to 50%, depending upon the seaweed species, location and season of the year. Seaweed can provide up to 50 grams of omega 3 per 100 grams.

Seaweed provides nutrients including protein, fibre, antioxidants, folate, zinc, sodium, calcium, magnesium, and vitamins A, C, E and K.

7. Green Leafy Vegetables (Spinach and Brussels Sprouts)

While not as good a source of omega-3 as oily fish, green leafy vegetables are also a key source for people following a plant-based diet. These include spinach and brussels sprouts.

Spinach is a dark green leafy vegetable which is high in vitamin E, which can help cognitive function. It also contains lutein, which is an antioxidant with benefits for the brain. Spinach provides approximately 370 mg of omega3s per 100 grams.

Brussel sprouts are high in ALA. They also contain key nutrients including vitamin K, vitamin C, and fibre. Brussel sprouts provides approximately 173 mg of omega3s per 100 grams.

Top Supplement Sources of Omega 3

A daily omega-3 supplement is recommended to be combined with a diet rich in foods containing omega 3 fatty acids. The supplement will help to ensure that you consume adequate levels of essential Omega-3 fatty acids to help provide the nutrients your body needs for good health and wellbeing.

The Eskimo-3 Omega-3 product range offers supplements for the whole family. Products are available for children, teenagers and adults. As Ireland’s number 1 omega-3 brand, our supplements support brain health, heart health, vision, immunity, pregnancy, bones and joints.

These include:

1. Eskimo Brain 369 contributes to brain, vision, and cognitive health in adults and teenagers.
2. Eskimo-3 Kids Chewable DHA+ helps to support child development, kids’ brain, vision and immunity for children aged 3 years and over
3. Eskimo-3 with Vitamin E contributes to heart health, blood pressure, brain, vision, and a healthy pregnancy for adults and teenagers.
4. Eskimo-3 Extra Omega-3 and Vitamin D3 Capsules contributes to heart health, bone and joint health, immunity, brain function for adults and teens.

Customer Testimonial of Omega-3 Supplements

“Highly recommend! A great range of products and great quality across the age ranges. The child version are spot on with colour and flavour. Ours now ask for their “fish medicine” after breakfast! Speedy delivery and great to know it’s an Irish product with a short carbon footprint. Thank you!”

Aoife McGuire, Ireland