Omega – 3 rich food sources

Fuentes-naturales-de-Omega3So I received an email about the health benefits of Omega-3 fatty acids.
Omega-3 fats are amazingly good for everything from joint mobility to improved brain functionality.

The Omega-3 centre is a great resource based on scientific evidence on the health benefits of Omega-3’s.
Check it out at http://www.omega-3centre.com/

However one thing lacking in my email was that whilst the health benefits are promoted, there’s not much info on food sources…
Can’t really have the benefits if you don’t know where to get if from, right?

So here you go – a quick list of common foods rich in Omega-3’s.
How much is actually absorbed is another story for another post :-).

Eat variety – you’ll have all your bases covered then.

Super sources are oily fish containing:
>2000mg of long chain omega-3s per serve
Fish (150g serve, raw weight)
Atlantic Salmon (farmed, Tasmania)
NZ King Salmon (farmed)
Canned sardines
Canned salmon (pink and red)
Rainbow trout (farmed, Australia)
Canned mackerel
Barramundi (farmed)
Swordfish

Excellent sources are white fish, other seafood and omega-3 enriched eggs containing:
>200mg of long chain omega-3s per serve
Fish (150g serve, raw weight):
Blue-eye trevalla
Silver Perch
Australian Bass
John Dory
Snapper
Frozen fish fillets*
Canned Tuna*
Herrings

Seafood (100g serve):
Oysters
Squid
Green and blue-lipped mussels
Scallops
Prawns
Baby octopus

Other foods:
Omega-3 enriched eggs (2 eggs)
*Check the Nutrition Information Panel for content of EPA and DHA per serve

Good Sources
For a food to be a good source of long chain omega-3s it must contain at least 60mg per serve of EPA and DHA; and the
(a) total of saturated fatty acids (SFA) and trans fatty acids (TFA) is no more than 28% of the total fatty acid content of the food; or
(b) the food contains no more than 5g of SFA and TFA per 100g of the food.
Fish: Kids tuna snacks*, Frozen fish fillets*
Omega-3 enriched foods:

Yoghurt*
*Check the Nutrition Information Panel for content of EPA and DHA per serve

A source
For a food to be a source of long chain omega-3s it must contain at least 30mg per serve of EPA and DHA; and the
(a) total of saturated fatty acids (SFA) and trans fatty acids (TFA) is no more than 28% of the total fatty acid content of the food; or
(b) the food contains no more than 5g of SFA and TFA per 100g of the food.
Regular eggs
Lean red meat:
Beef
Veal
Lamb

Omega-3 enriched foods:
Bread
Milk
Yoghurt
Orange juice

Information from the Omega-3 centre (http://www.omega-3centre.com)

3 comments

    • Hi Helen,
      Smoked salmon could be considered a good/great source of omega-3 fats – as long as the fresh fish had plenty of omega-3’s
      According to Dr. Marit Espe, (senior scientist, Norway’s National Institute of Nutrition and Seafood Research) the smoking process does not alter the omega-3 fatty acid composition calucated as part of the percentage of total lipds (i.e. fats) contained in the fish flesh. Omega-3 fats in the smoked fish flesh have been found to be comparable with the raw fish flesh prior to smoking.
      However, smoked salmon is a significantly HIGHER source of salt than fresh fish…! A 85g serve of fresh, baked salmon contains 51mg salt (sodium). In comparison a 28g (1/3 the amount of the baked fish) serve of smoked salmon has ~220mg of sodium!!!!
      To much sodium is associated with elevated blood pressure, a contributor of heart disease, neural dysfunction etc.

      Whilst fresh and smoked fish may have comparable omega-3 fatty acid content, the high sodium content of smoked fish make it stay in the TREAT category and fresh fish stay in the EAT OFTEN category.

      Hope this helps :-).

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