Omega-3 Fatty Acids
Omega-3 fatty acids are essential polyunsaturated fats including the plant-derived ALA and the marine-derived EPA and DHA. They are critical for brain and eye structure and have anti-inflammatory, heart-protective effects. The Adequate Intake for ALA is 1.6 g/day for men and 1.1 g/day for women.
- Unit
- g
- RDA (adult)
- 1.6 g
- Functions
- Forming structural components of cell membranes, especially in the brain and retina, Producing anti-inflammatory signaling molecules, Supporting cardiovascular health, Supporting neural development and function
- Food sources
- Salmon, Mackerel, Sardines, Flaxseed, Chia seeds, Walnuts, Canola oil
- Deficiency
- Inadequate intake may impair cognitive function, skin health, and is associated with increased inflammation and cardiovascular risk.
Richest foods
| Flaxseed | Nuts & seeds | 22.8 g |
| Chia Seeds | Nuts & seeds | 17.8 g |
| Walnuts, English | Nuts & seeds | 9.1 g |
| Flaxseed Oil | Fats & oils | 7.3 g |
| Salmon, Atlantic, Farmed, Cooked | Seafood | 2.1 g |
| Salmon, Atlantic, Wild, Cooked | Seafood | 1.9 g |
| Canola Oil | Fats & oils | 1.3 g |
| Mackerel, Atlantic, Cooked | Seafood | 1.1 g |
| Sardines, Atlantic, Canned in Oil, Drained | Seafood | 1.0 g |
| Soybean Oil (Vegetable Oil) | Fats & oils | 0.9 g |
| Shrimp, Cooked | Seafood | 0.3 g |
Amount per food's listed serving.