Post: 5 Foods With As Many Omega-3’s As Salmon

Photo: Photographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco Omega-3 fatty acids are essential fats that play a crucial role in maintaining overall health. Unlike other types of fats, our bodies cannot produce omega-3s on their own in adequate amounts, which means we must get them from our diets. Omega-3 fatty acids come in three main types: ALA (alpha-linolenic acid), which is found in plant-based sources, and DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which are primarily found in marine sources. “EPA and DHA are the omega-3s most associated with cardiovascular, brain and eye health, and they are important during pregnancy,” shared Elana Natker, RD, UK- and US-based dietitian. “DHA is found in abundance in the brain and in the retina of the eye, although both EPA and DHA are also found in every cell of the body,” Natker added.1

“ALA, a plant based omega-3, can be converted into EPA and DHA in the body, however this conversion results in small amounts of EPA and DHA,” per Sharniquia White, M.S., RDN, LDN, registered dietitian and chef.2 Data suggests that ALA may offer cognitive health benefits, as well as a potential protective effect against type 2 diabetes, but more data is needed to confirm this.3

Salmon is often celebrated as a powerhouse of omega-3 fatty acids, particularly EPA and DHA, making it an excellent and delicious choice for boosting your intake. And it is true that this fish has an impressive amount of these fats. According to the U.S. Department of Agriculture (USDA), a 3-ounce (85-gram) serving of cooked salmon contains approximately 1,800 milligrams of omega-3 fatty acids, primarily in the form of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).4

However, while salmon sits comfortably as a well-known source of omega-3s, you might be surprised to learn that there are other foods containing even higher amounts of these essential fatty acids. Here are 5 foods with more omega-3s than salmon—and delicious ways to enjoy them. All nutrition data is from the USDA and FDA. Note that some of these foods contain ALA omega-3 fatty acids, so swapping your salmon for […]

5 Foods With As Many Omega-3’s As Salmon