Omega 3: More Foods Than Just Oily Fish

Fatty acids have multiple health benefits, but you need to eat certain foods to get them. Linseed, chia seeds and soya are sources of omega 3.

Last update: 20 November, 2020

You might already know the health benefits of omega 3. These fatty acids are special. But, the body cannot make them. For this reason, humans must get them from foods.

The most well-known source of omega 3 is oily fish, including salmon, sardines and tuna. But they are not the only sources that humans have for getting omega 3. There is a range of foods that can offer the necessary amounts of this fatty acid.

Omega 3 has many functions

  • Omega 3 fatty acids play an important role in the development and functioning of the brain. For this reason, it is estimated that they are related to and play a role in learning processes. This is confirmed by studies of children who have experienced an omega 3 deficit during their gestation. These children tend to have vision problems and nerve complications.
  • These nutrients contribute to reducing the probability of heart diseases.
  • Omega 3 fatty acids are ideal for reducing inflammation.
  • They are effective at reducing the likelihood of getting chronic diseases.

Health benefits of omega 3

Regulates cholesterol

First, there is a kind of cholesterol that is not bad. In fact, it is beneficial for the heart. For example, the populations of Eskimos, who eat a lot of fish, show a reduction on triglycerides (fat) in the blood.

Regulates blood pressure

There are many clinical studies that show the relationship between consuming omega 3 and a reduction in blood pressure. In any case, it is important to remember that only a doctor can give the indications for a treatment. A good diet is a complement that helps with healing all illnesses.

Other foods that contain omega 3


Linseed contains a high concentration of omega. It is estimated that each 100 grams of linseed contains 20 grams of omega 3. This fantastic quantity of fatty acids helps to exceed the minimum quantity necessary.

Chia seeds

These seeds contain a significant concentration of omega 3. It is similar to the concentration in linseed (20%). With chia seeds, you can prepare delicious desserts.


Soy is a very special legume because it offers us healthy fats. It contains approximately 11 grams of omega 3 in every 100 grams. There is a great number of dishes that can be made with this pulse.

Walnut oil

This is an excellent ingredient to use as a dressing for salads or to use in making desserts. Its concentration of  omega 3 is also high, close to 10 grams in every 100 grams of oil. Walnut oil is also a great anti-inflammatory.

Peanut butter

Peanut butter tends to be healthier than dairy butter and can replace it. It can be used in many ways; you can enjoy it by itself or in many combinations. The 10 grams that it offers per 100 grams of peanut butter make it a valuable source of omega 3.

Canola oil

This is a very versatile oil in the kitchen. It works well in quick stir-fries and baking doughs. It has a concentration of 9 grams of omega 3 per 100 grams.

Olive oil

Olive oil goes well with almost all foods. It is not recommended for frying but it is good for everything else. If you use it correctly, it can cover the necessary quota for each body.


Although it is by no means widely consumed, it is important to mention it as a great source of omega 3 fatty acids. It also contains other elements like phosphorus and sodium.


Cabbage is a fabulous ingredient for making salads. It contains a considerable quantity of omega 3 as well as vitamins and minerals that make it a very good food.

Karite butter

This ingredient comes from the nuts of a tree from Africa. It has a significant concentration of fatty acids that are beneficial for the body, including omega 3.

Consulting an expert will help us get more detailed and personalized information. The important thing is to eat a wide range of nutritional sources to break any dependence on a specific food.

It might interest you...
The Effects of Drinking Water on an Empty Stomach
Step To Health
Read it in Step To Health
The Effects of Drinking Water on an Empty Stomach

It may seem complicated to consume four glasses of water on an empty stomach, so your can do it gradually until your body gets used to it.

  • Villalobos ME., Sánchez Muniz FJ., Acín MT., Vaquero MP., et al., Similitudes, diferencias y agonismos en los efectos pleiotrópicos de las estatinas y los ácidos grasos omega 3. Nutr Hosp, 2010. Nutr Hosp, 2010.
  • Jimenez P., Masson L., Quitral V., Composición química de semillas de chía, linaza y rosa mosqueta y su aporte en ácidos grasos omega 3. Rev Chil Nutr, 2013.
  • Sanz París A., Sanchís M., Malpartida KG., García Gómez M., Propuesta de perfil de ácidos grasos omega 3 en nutrición enteral. Nutr Hosp, 2012.