Plant Based Foods & Fish Rich In Omega-3Fatty Acids To Consider

Omega-3 fatty acids, also known as polyunsaturated fatty acids, are essential for human health.¹ India is blessed to have a wide variety of fish, which are a great source of Omega-3 fatty acids.

Here is a list of the top 7 fish rich in omega-3 fatty acids: Indian Mackerel, Sardines, Salmon, Hilsa, and Rohu. Each of these fish has a unique nutritional profile and offers a range of health benefits.

16 Foods That Are Very High in Omega-3

1. Indian Mackerel (Bangda):

Indian Mackerel, commonly known as Bangda, is one of the most frequently eaten and available varieties of fish rich in omega-3 fatty acids. It belongs to a species with particularly high amounts of DHA (Docosahexaenoic Acid) and EPA (Eicosapentaenoic Acid) —the two types of omega-3 fatty acids. They are relatively fundamental in supporting functions of brain, eyes, and heart.

2. Sardines (Mathi):

Sardines (often called Mathi or Tarli in India) are a highly nutritious fish commonly found along India’s coastal regions. They are packed with omega-3 fatty acids, protein, calcium and vitamin D, which are beneficial for bone and muscle health. Besides that, sardines are known as low-mercury fish, making them safe and suitable for frequent consumption. 

3. Salmon (Rawas):

Salmon, or rawas, is rich in omega-3 fatty acids and usually contains 1.8 grams per 100 grams of fish. Although imported internally, salmon is available in every part of India due to its high demand. In fact, research indicates that the omega-3 content from salmon keeps the heart healthy, reduces triglycerides, and has good anti-inflammatory benefits. 

4. Hilsa (Ilish):

Hilsa is another fish rich in omega-3 fatty acids, a delicacy in eastern India, mostly found in the bay of West Bengal. It is rich in essential amino acids, phosphorus, and other minerals. Researchers have linked its intake to improved cardiovascular health, obesity, and cancer.

5. Rohu (Rui):

Rohu, or Rui, is a popular freshwater fish in India, mainly consumed in West Bengal. The fish boasts a good quantity of omega-3 fatty acids and is a storehouse of minerals like calcium, phosphorus, and potassium, which are crucial for bone health.

6. Catla (Katla):

Catla is one of India's most popular freshwater fishes, rich in omega-3 content. It provides a lot of nutritional value and is highly rich in proteins and essential minerals. This is why it is widely used and enjoyed in various Indian dishes.

7. Pomfret (Paplet):

Pomfret, or paplet, is an exquisite saltwater fish high in omega-3 fatty acids. They also contain a lot of selenium, potassium, and protein to sustain strong immunity. They are mainly found in silver and black varieties and are consumed almost all around the coastal regions of India. Its rich omega-3 content helps with cardiovascular health and reduces inflammation in the body, benefiting conditions like arthritis and joint pain.

Vegetarian And Vegan Sources Of Omega-3 Fatty Acids

While people's most popular sources of omega-3 are fish, vegetarians and vegans can also add omega-3-rich foods into their diet. Here are 9 excellent plant-based sources that would provide the essential fatty acids needed for good health.

8. Seaweed & Algae

Seaweed and algae are among the best sources of EPA and DHA, but these omega-3 types are often overlooked as plant-based foods. For vegetarians or vegans looking to fill their diets with proper amounts of omega-3 fatty acids, including them in supplement form or adding them directly into dishes as a spice is a great option.

9. Chia Seeds

These tiny seeds have a big punch of ALA (Alpha-Linolenic Acid), a plant-based omega-3 fatty acid. One tablespoon provides an adequate amount of daily availability of your omega-3 requirement. 

10. Hemp Seeds

Hemp seeds are plant sources rich in omega-3 fatty acids and omega-6 fatty acids that keep your heart healthy. 20 You can sprinkle hemp seeds over salads, mix them into smoothies, or add them to meals for a healthy boost.

11. Flaxseeds

Flaxseed is one of the richest plant sources of ALA omega-3 fatty acids. It can be sprinkled over cereals, added in the form of ground seeds to smoothies or baked foods which offer benefits to the heart and overall well-being. It also lowers cholesterol and blood pressure, especially in people with high blood pressure. 

12. Walnuts 

Walnuts are rich in omega-3 fatty acids, especially ALA. One handful of walnuts provides a good amount of omega-3 fatty acids, making them a great snack for improving motor development and brain function.

13. Edamame

Edamame, young soybeans, are an excellent source of ALA- Alpha Linolenic Acid and a great source of many other essential nutrients. These include: protein, fibre, vitamins and minerals. Edamame has been known to help with cardiovascular health and maintain healthy cholesterol levels. Preparing edamame is easy, simply boil or steam it, making for an easy addition to any meal or as a great snack. 

14. Kidney Beans

Kidney beans are a modest source of ALA and also provide essential dietary fibre, protein, iron, and potassium. Kidney beans are said to lower cholesterol, thereby improving heart health. It is also a versatile food often used in salads and is a primary protein source for vegetarians.

15. Soybean Oil

Soybean oil is extracted from the soybean plant and is a source of ALA, one of the essential omega-3 plant-based fatty acids. It is used for cooking and food processing due to its mild flavour and high smoke point. Therefore regular consumption of soybean oil may increase intake of omega-3 fatty acids. Furthermore, studies have shown that ALA in soyabean oil may lower circulating cholesterol levels and reduce the risk of coronary heart disease.

16. Wheat Germ

Wheat germ is a nutritional core of the wheat kernel, which has good levels of omega-3 fatty acids, making it an excellent additive to a healthy diet. Moreover, the omega-3 fatty acid content in wheat germ helps reduce the risk of cardiovascular diseases.

Conclusion

All these fish species and plant-based foods are rich in omega-3 fatty acids. Therefore, they can be consumed every day to promote general health. Furthermore, foods rich in omega-3 fatty acids are essential for women to maintain DHA levels, which help them and their unborn child’s development during pregnancy. 

However, always consult your doctor before adding fish or any food to your diet during pregnancy. Also, if you are concerned about your Omega-3 levels, you may consider taking LifeCell's OmegaScore P test. This test helps you determine your blood DHA levels easily during pregnancy so that appropriate measures can be taken accordingly.

FAQs

1. Which Indian Fish Is Rich In Omega-3?

Sardines are one of the Indian fishes rich in omega-3 fatty acid content. 

2. Which Is Healthier, Fish Or Eggs?

Both are nutritious options! Fish is a good source for acquiring the Omega-3 fatty acids and lean proteins that help in heart and brain health. On the other side, eggs are good sources of protein, vitamins, and minerals. So, it all depends on individual needs and health goals. Please consult your diet before adding or making any dietary changes during pregnancy.

3. Which Omega-3 Fish Oil Is Best In India?

The best source of omega-3 fish oils in India includes mackerel and sardines, which are rich in DHA and EPA. For plant-based options, algal oil is the richest source of DHA.

4. How Much Omega-3 Is Needed Per Day?

The American Heart Association recommends at least two servings per week (i.e. about 6 to 8 ounces) for individuals without a history of heart disease. And for pregnant or breastfeeding women, the recommended amount is 650 mg of dietary omega-3 fatty acids.