Omega 3 Fatty Acid Health Benefits
Foods Rich in Omega 3 – Fish, Green Leaf Vegetables and Nuts
Aug 18, 2009
There’s been lots of talk about the great health benefits of Omega 3 fatty acids. In fact Omega 3 fatty acids are often called “the good fat” in many foods that are high in Omega 3 fatty acids. Omega 3 fatty acids are formulated from green leaves and to some degree in seeds. So if Omega 3 fatty acids come from green leaves, why are fish loaded with Omega 3 fatty acids?
Health Benefits of Omega 3 Fatty Acids
Omega 3 fatty acids are known to reduce LDL cholesterol. LDL cholesterol is the bad cholesterol that forms in arteries that can cause blockage and increase the risk of heart disease. According to Susan Allport in her article “The Vanishing Youth Nutrient” states that scientific studies show that besides Omega 3 fatty acids reducing the risk of heart disease they can also reduce the risk of arthritis and cancer.
Susan Allport also states that studies also show that Omega 3 fatty acids are good for the health of the brain. Omega 3 fatty acids accumulate in the brain and can aid children with learning disabilities and even improve our everyday moods.
Green Leaf Vegetables as a Source of Omega 3 Fatty Acids
Some vegetables may have amounts of Omega 3 fatty acids, but leaf vegetables are the best source. After all Omega 3 fatty acids come form green leaves.
Iceberg Lettuce - raw, small head, 324 grams
- Omega 3 Fatty Acids – 168 milligrams
- Calories 45, Total Fat 0 grams, Dietary Fiber 4 grams
Romaine Lettuce - raw, 1/2 head, 313 grams
- Omega 3 Fatty Acids – 353 milligrams
- Calories 53, Total Fat 1 gram, Dietary Fiber 6 grams
Spinach - raw, 1 bunch, 340 grams
- Omega 3 Fatty Acids 469 milligrams
- Calories 78, Total Fat 1 gram, Dietary Fiber 7 grams
Fish as a Source of Omega 3 Fatty Acids
If Omega 3 fatty acids come from green leaves then why are fish a good source of Omega 3 fatty acids? The reason is that fish eat the green plants. There’s no doubt that fish is the best source of concentrated Omega 3 fatty acids. One ounce of salmon fish oil contains 9,887 milligrams of Omega 3 fatty acids.
Atlantic Salmon - 6 ounces raw farm raised
- Omega 3 fatty acids - 4,260 milligrams
- Calories 354, Total Fat 22 grams, Dietary Fiber 0
Atlantic Salmon - 6 ounces dry heat cooked farm raised
- Omega 3 Fatty Acids - 3,842 milligrams
- Calories 350, Total Fat 20 grams, Dietary Fiber 0
Rainbow Trout - 6 ounces raw farm raised
- Omega 3 Fatty Acids -1,676 milligrams
- Calories 234, Total Fat10 grams, Dietary Fiber 0
Rainbow Trout 6 ounces dry heat cooked farm raised
- Omega 3 Fatty Acids - 2,102 milligrams
- Calories 288, Total Fat 12 grams, Dietary Fiber 0
Nut Varieties as a Source of Omega 3 Fatty Acids
All nuts are not created equal. What most people commonly know as nuts, aren’t always nuts in the true definition of a nut. A true nut is a fruit that is both the seed and the fruit. For example cashews and walnuts aren’t truly nuts because they’re extracted from the fruit. For the purpose of this article, the nut will be used in the culinary definition, not the biological definition of a nut.
Walnuts – 1 cup chopped – 117 grams
- Omega 3 Fatty Acids - 10,623 milligrams
- Calories 765, Total Fat 76 grams, Dietary Fiber 8 grams
Almonds – 1 cup sliced – 92 grams
- Omega 3 Fatty Acids 5 milligrams
- Calories 529, Total Fat 45 grams, Dietary Fiber 11 grams
Pecans – 1 cup chopped – 109 grams
- Omega 3 Fatty Acids - 1,075 milligrams
- Calories 753, Total Fat 78 grams, Dietary Fiber 10 grams,
If someone is looking for Omega 3 fatty acids in (culinary) nuts, they can’t assume that every nut is high in Omega 3 fatty acids. Some other common nut varieties and their amounts of Omega 3 fatty acids in milligrams are Cashews 17, Pistachios 312 and Macadamia nuts with 276 milligrams.
Looking for foods with high amounts of Omega 3 fatty acids, fish is always a good source. Some nuts are also a good source of Omega 3 fatty acids, but the calorie count and total fat content may be a concern. Of course green leaf vegetables are an excellent choice as a side dish to healthy meal. The three combinations for a meal rich in Omega 3 fatty acids would have to be salmon with a spinach salad sprinkled with walnuts and balsamic vinaigrette dressing.
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