Which Foods Are High In Omega-3?

In the early 1900s, there was a general consensus that all fatty foods were bad for us. But in a landmark study carried out during the 1960s and 1970s, researchers discovered that it was more nuanced, and in fact some types of fat were actually crucial for optimum health. This is when omega-3s first started getting attention: the fatty acids found in oily fish, as well as certain nuts and oils. Nutritionists have long raved about their importance for heart health and reducing inflammation, but recent studies suggest they may have the power to slow ageing, too. So how can we get more in our diet?

What Are The Benefits Of Omega-3?

Boosting heart health

Omega-3 fatty acids reduce a type of fat in your blood called triglycerides, which increase your chance of developing heart disease when they build up. They also lower blood pressure, inflammation and the risk of irregular heartbeats. 

Improving mood

Upping your fish intake could also give you a mood boost. A review of clinical studies concluded that fish oil supplements improve depressive symptoms in people with depression, with researchers suggesting this may be related to their effects on serotonin receptors in the brain. ‘Omega-3s are a type of fat that your body can’t make but can help reduce inflammation and oxidative stress in the brain,’ says registered dietician Lola Biggs from Together Health. ‘Munching a few of these every day may reduce low moods.’

Improving cognitive function

Oily fish is often referred to as a brain food, as omega-3s have been proven to support memory and learning. Research published in 2022, for instance, found that people with higher levels of omega-3 in their blood during midlife have better cognition than those with lower levels.

Slowing ageing

A new study published in Nature Aging last month found omega-3s may help slow down the ageing process. Scientists explored whether certain interventions extend humans’ healthspan, finding older people who took daily fish oil supplements had aged three months less than others on the trial, determined using advanced biological tools called epigenetic clocks. ‘While the effects may appear small with three to four months rejuvenation of biological age in three years, if sustained, they may have relevant effects on population health,’ said Heike Bischoff-Ferrari, a clinician-scientist at the University of Zurich. 

5 Foods That Are High In Omega-3

Oily fish

One of the best sources of omega-3 is oily fish, whether it’s fresh, frozen or tinned. Anchovies have a high concentration, with 1.64g in a 100g serving – perfect for adding a flavour boost to salads, pizzas or pasta dishes. Mackerel is another good source, with about 5g in a 90g fillet; it can be grilled, seared or seared and is also high in protein, B vitamins and magnesium. 

Rapeseed oil

Also known as canola oil, rapeseed oil has a mild, slightly nutty flavour which works well in salad dressings and baking recipes – plus it has a high smoke point, meaning it can be used for frying. It’s high in omega-3, as well as omega-6 polyunsaturated fats and vitamin E.

Flaxseed

If you’re vegetarian, you can also find these key fatty acids in flaxseed, available as an oil or ground into a powder. The oil has a low smoke point, making it unsuitable for some cooking methods like frying, but it works well in dips and salad dressings. Alternatively, sprinkle ground flaxseed over your morning oats, stews or salads. 

Chia seeds

Chia seeds pack a nutritional punch too: they’re not only high in omega-3s, but also fibre and antioxidants. These tiny seeds can be mixed with milk to create a chia pudding, added to smoothies and soups, or stirred into baked goods such as muffins or bread. 

Walnuts

Ideal on their own as an afternoon snack or added to salads and pestos, walnuts are another good plant-based source of omega-3, with 2.2g in a 30g serving. 

How Much Omega-3 Do We Need?

There’s no official government advice on how much omega-3 we need in our diet, however the NHS recommends consuming at least one portion of oily fish every week. If you’re vegetarian, or worried you’re not getting enough, it’s worth speaking to your doctor or a dietitian to see if supplementation is required.