Omega-3 Foods Explained: What do they do and How to get them?

Coach Sapna on November 05, 2016

Learn how to get Omega-3 Fatty Acids in your diet.


I have always emphasized the importance of taking supplements that are rich in protein. Omega-3 is one of them and it is essential for the overall health. Omega-3 fatty acids are very important facts that we must get from the diet but the modern diet is severely lacking in them. Most people don’t really know what they are. In this article, I will explain what omega-3 fatty acids are, how they work and what are the benefits.

What is Omega-3?

Omega-3 is the short form of omega-3 fatty acid. It contains a family of fatty acids that are essential for human body. This ingredient is found in both animals and plants, mostly it is available in fish oil and krill oil. Some Omega-3 are found inside the body, while others are absorbed from various food sources.

Omega-3 Fatty Acids Derived from Foods

A-Linolenic (ALA), Eicosapentaenoic acid (EPA), and Docosahexaenoic acid (DHA)

Omega-3 Fatty Acids Made Within the Body

Tetracosapentaenoic acid and tetracosahexaenoic acid, Eicosatetraenoic acid (ETA), Stearidonic acid (SDA), and Docosapentaenoic acid {DPA (n-3)}.

Top 3 Most Functional Omega-3 Fatty Acids

Fatty acids are of various types. However, Omega-3 category 3 is the most effective and functional type of fatty acids. Other fatty acids such as Eicosatetraenoic acid (ETA) and Stearidonic acid (SDA) are derived from the main 3 fatty acids. They are made by using the body of these three main fatty acids.

  • a-Linolenic acid (ALA)
  • Eicosapentaenoic acid (EPA)
  • Docosahexaenoic acid (DHA)

What Do Omega-3 Fatty Acids Do?

Not only are dietary fats essential for basic nutrients and micronutrients, but also for executing digestive functions properly. It plays a crucial role in running several neurological functions. Pregnant and breastfeeding women should have enough DHA in their body to fulfill all the nutrient in their baby. All these can affect the future health and intelligence of the baby.

Omega-3 also plays a significant role in the cardiovascular functions and the retina of the eyes. It protects against all kinds of diseases which include depression, breast cancer, ADHD, and inflammatory diseases.

Scientifically Proven Benefits of Omega-3 Fatty Acids

  • Provide relief from symptoms of Depression & Anxiety.
  • Keeps your skin nourished and hair strong, a similar trait seen from eating protein foods like whey.
  • Can improve blood circulation, heart rate, eye-sight and brain health. 
  • Helps to minimize signs and symptoms of aging and mental decay.
  • Helps in reducing the symptoms of the Metabolic syndrome and ADHD (like; impulsivity, hyperactivity &inattention) in children.
  • Significantly lowers the risk of breast, colon & prostate cancers.
  • Provide strength to fight inflammation and autoimmune diseases (arthritis, osteoporosis and rheumatoid arthritis).

Top 10 Food Sources of Omega-3 Fatty Acids

People and communities are getting knowledgeable about Omega-3 and they are giving a phenomenal response. But, they are still unaware of the food product that includes Omega-3. You might have seen many benefits of fish as they are rich in essential fatty acids. Hence, here is the list of top 10 rich Omega-3 foods:

1. Flaxseed Oil & Seeds: 106817mg (Omega-3 per 100gms), 202100mg (Omega-3 per Cup - 190gms)

2. Salman Fish Oil: 38105mg (Omega-3 per 100gms), 72400mg (Omega-3 per Cup - 190gms)

3. Chia Seeds: 35660mg (Omega-3 per 100gms), 67754mg (Omega-3 per Cup - 190gms)

4. Walnuts & Walnuts Oil: 9080mg (Omega-3 per 100gms), 17252mg (Omega-3 per Cup - 190gms)

5. Caviar Fish Roe: 6820mg (Omega-3 per 100gms), 12958mg (Omega-3 per Cup - 190gms)

6. Cured Smoked Salmon: 3010mg (Omega-3 per 100gms), 5719mg (Omega-3 per Cup - 190gms)

7. Mackerel (Saltwater Fish): 2948mg (Omega-3 per 100gms), 5600mg (Omega-3 per Cup - 190gms)

8. Oysters (Seafood): 1648mg (Omega-3 per 100gms), 3131mg (Omega-3 per Cup - 190gms)

9. Roasted (Soy Beans): 1694mg (Omega-3 per 100gms), 2914mg (Omega-3 per Cup - 190gms)

10. Cooked or Boiled Spinach: 371mg (Omega-3 per 100gms), 704mg (Omega-3 per Cup - 190gms)

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Coach Sapna

PGDM from Kirloskar Institute Of Advanced Management Studies | PGDHRM from Symbiosis | Graduation in Microbiology (Hons) from Delhi University Marketing enthusiast by profession, with the love for interacting with consumers to understand their psychology towards any brand/product. Through my articles, I intend to help all those who are looking for inspiration and happiness in life.