You’ve heard that Omega 3 fatty acids are “good fats.” It’s true — foods with Omega 3s are an important part of a nutritious diet. Omega 3 fats may even help reduce your risk for heart disease.
What are Omega 3 fatty acids?Omega 3 fatty acids are a type of polyunsaturated fat (PUFA). Research has focused on the benefits of the three main Omega 3 fatty acids found in foods:
- Alpha-linolenic acid (ALA) — This one is essential; since our body can’t make it, we must get it through our diet
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
The Omega 3 fatty acids influence our general health as well as our risk for disease. Canada’s Food Guide recommends we eat at least two Food Guide Servings of fish each week. Choose fish such as char, herring, mackerel, salmon, sardines and trout. To protect the heart, the American Dietetic Association (ADA) recommends consuming plant-based foods with 1.5 grams alpha-linolenic acids, such as 15 ml canola or walnut oil, 7.5 ml ground flaxseed, or up to 15 ml flaxseed oil daily.
Add Omega 3s to your grocery listIf you’d like to increase the Omega 3 fatty acids in your diet, here are some foods that you may want to add to your grocery list:
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Type of
Food |
Food |
Serving Size |
Calories |
Total PUFA (g) |
ALA (mg) |
EPA (mg) |
DHA (mg) |
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| Nuts and seeds |
Pecans,
dry-roasted |
28 g |
201 |
5.8 |
300 |
0 |
0 |
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Walnuts |
28 g |
185 |
13.4 |
2600 |
0 |
0 |
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| Oils |
Flaxseed oil |
1 tbsp. |
120 |
9 |
7200 |
0 |
0 |
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Olive oil |
1 tbsp. |
119 |
1.4 |
100 |
0 |
0 |
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Canola oil |
1 tbsp. |
124 |
4.1 |
1300 |
0 |
0 |
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| Fish |
Sardines |
1 tbsp. |
123 |
4.3 |
200 |
1400 |
1400 |
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Herring |
3 oz. |
173 |
2.3 |
100 |
800 |
900 |
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Salmon |
3 oz. |
175 |
3.8 |
100 |
600 |
1200 |
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Snapper |
3 oz. |
109 |
0.5 |
0 |
0 |
200 |
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Trout |
3 oz. |
162 |
1.6 |
200 |
200 |
600 |
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Shrimp |
3 oz. |
85 |
0.6 |
3 |
249 |
214 |
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Tuna, light,
canned in water |
3 oz. |
99 |
0.3 |
0 |
0 |
200 |
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Cod, Atlantic |
3 oz. |
65 |
0.3 |
1 |
3 |
131 |
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Meat and
animal products |
Omega 31 fortified egg |
1 large egg |
70 |
0.9 |
100 |
100 |
200 |
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| Source: USDA Nutrient Database |
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Source: USDA Nutrient DatabaseTips for adding Omega 3s to your diet
- For the fish fans, enjoy some tuna, mackerel, salmon, herring, trout, or sardines
- For your plant-based Omega 3s, choose nuts or oils:
- Top salads with canola-based dressings, sprinkle with flaxseed, or dress with walnuts
- Pecans can be added to oatmeal, cereal, or yogurt
- If you like to add some sort of spread to your toast or bagel, replace butter and partially hydrogenated margarines with vegetable oil blends
- Stir fry or sauté with canola oil
Disclaimer:The scientific information found on the powerbar.com website is derived from the following sources unless otherwise stated:
American College of Sports Medicine, Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc 2007;39:377–390.
American College of Sports Medicine; American Dietetic Association; Dietitians of Canada. Joint Position Statement: nutrition and athletic performance. American College of Sports Medicine, American Dietetic Association, and Dietitians of Canada. Med Sci Sports Exerc 2000;32:2130–2145.
Burke L, Dean V, eds. Clinical sports nutrition. McGraw-Hill Companies, Australia, 2006; 415–453.
Currell K, Jeukendrup A. Superior endurance performance with ingestion of multiple transportable carbohydrates. Med Sci Sports Exerc 2008;40:275-281.
Jeukendrup AE, Moseley L, Mainwaring GI, Samuels S, Perry S, Mann. CH. Exogenous carbohydrate oxidation during ultraendurance exercise. J Appl Physiol 2006;100:1134-1141.
Asker Jeukendrup, Michael Gleeson: Sport Nutrition, An Introduction to Energy Production and Performance, Human Kinetics 2004
Expert Panel:Trent Stellingwerff PhD, BSc, Senior Research Scientist – Performance Nutrition, Nestlé Research Center
Christopher D. Jensen PhD, MPH, RD Nutrition & Epidemiology Researcher
Tricia L. Griffin RD, CSSD, POWERBAR Sports Nutritionist
ReferencesPosition of the American Dietetic Association and Dietitians of Canada: Dietary Fatty Acids. JADA 2007;107(9);1599-1611.
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Omega 3
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