Which Types of Food Contain Omega 3s?

How do you add omega 3 to your diet? There are a number of types of food that are high in Omega-3 fatty acids. Omega 3 foods include:

• Oily fish.
• Plant foods that contain Omega-3s.
• Foods which are fortified with Omega-3s.
• Fish oils.
• Dietary supplements.

So, why is eating Omega 3 foods important?

Omega-3 Fatty Acids

Firstly, what are omega-3 fatty acids? Omega-3s are essential fatty acids. These are good fats, which are extremely healthy for your heart, brain, eyes, cells and for your body to function correctly. These healthy fatty acids are essential nutrients that are building blocks necessary for the body to execute essential bodily functions to stay alive and healthy.

DHA, EPA and ALA are types of omega-3 that provide huge health benefits.

Health Benefits of Omega-3

Secondly, what are the health benefits of omega-3? There are both physical and mental health benefits from omega-3. These benefits are felt across the body including the brain, cardiovascular health, mental health, eyes, joints and muscles.

Sources of Omega-3

Thirdly, what are the sources of essential fatty acids? Both Omega-3 and Omega-6 fatty acids are considered essential fatty acids (EFA’s). They are necessary for good health but the body cannot produce essential fatty acids. Therefore, essential fatty acids must be consumed in your diet through the food, drinks and supplements that you consume.

Top Fish and Seafood Sources of Omega 3

1. Salmon (Salmo salar)

Salmon is a very popular fish dish in Ireland. Our rivers are full of Atlantic salmon. It is rich in EPA and DHA. Fresh salmon is the best source of Omega-3 but wild, farmed and canned salmon is also a good source.

Atlantic salmon found in Ireland provides 2 to 4 grams of Omega-3 per 100 grams. Salmon also contains lots of other nutrients including protein, iron, B vitamins, vitamin D, vitamin E, potassium, phosphorus and selenium.

According to Bord Iascaigh Mhara, salmon has health benefits for the brain, vision, heart, muscles, bones, teeth, skin, hair, immune system, reducing tiredness, nervous system and metabolism.

2. Mackerel (Scomber scombrus)

Mackerel is an oily fish rich in omega 3 fatty acids. The fish can provide approximately 5 grams of Omega-3 EPA and DHA per 100 grams. Mackerel is a highly nutritious fish to eat, which is high in vitamins and minerals. It contains nutrients including high levels of protein, vitamin D, B vitamins, selenium and phosphorus, as well as copper and iodine.

In Ireland, we generally get the Atlantic mackerel. However, there are other types across the globe including Chub mackerel, Indian mackerel, Blue mackerel, Spanish mackerel, Australian spotted mackerel, Japanese Spanish mackerel and King mackerel. According to fisheries Ireland, the Atlantic Mackerel is very common in Irish waters during the Summer season but is also present in deeper waters throughout the year. Available in shops and restaurants in Ireland, it is a popular fish due to its flaky meat texture with a slightly sweet and salty taste.

The health benefits associated with mackerel include supporting your heart, brain, eyes, psychological function, muscles, bones, teeth, hair, immune system, energy levels, thyroid and nervous system.

3. Sardines (Pilchards)

Sardines (“pilchards”) are small oily fish found in Irish waters. Both fresh and canned sardines are served in Ireland, which are often served as an appetizer.

Sardines contain 3 grams of omega-3s per 100 grams. The nutrient rich fish are also high in vitamin D, vitamin B12, selenium, protein, potassium, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6, phosphorus, selenium, iodine and calcium.

The health benefits of sardines include contributing to the brain, heart, eyes, muscles, bones, skin, teeth, hair, immune system, metabolism, thyroid, nervous system, and the reduction of tiredness.

4. Herring and Kippers (Clupea harengus)

Herring is a white fish that is packed with essential nutrients. It can be served in fillets, or else smoked herrings are called kippers. Pickled Herring is also popular as it preserves the herring. Found around the world, there is a large herring population in the oceans around Ireland and the UK.

Herring is high in omega-3 fatty acids containing 2 to 3 grams per 100 grams. It contains less mercury than mackerel, swordfish and halibut. It is also high in protein, vitamin A, vitamin D, vitamin B12, vitamin B3 (Niacin), phosphorus, selenium, folate and iron. It also contains Vitamin B2 (Riboflavin), vitamin B6, potassium and iodine.

According to Bord Iascaigh Mhara, the health benefits of eating herring include helping your heart, brain, cognitive function, vision, muscles, bones, teeth, hair, immune system, energy, thyroid function, and nervous system.

5. Anchovies

Anchovies are tiny oily dark fish found in oceans worldwide. While they are served fresh, the are often found canned and dried to preserve their lifespan. The fish have a salty strong taste.

Anchovies contain 1.64 grams per 100 grams of omega-3 fatty acids. They also contain nutrients including protein, calcium, selenium, iron and vitamin B12, vitamin D, magnesium, phosphorus, potassium and niacin.

Anchovies help to support brain and heart health.

6. Oysters

Oysters are a nutritious shellfish. In Ireland, oyster season runs from September to April.

According to Wild Atlantic Oyster, oysters provide 740mg of omega 3 fatty acids per 100 grams. Low in fat, oysters are high in zinc, iron, copper, vitamin B12, iodine, phosphorus and selenium. They also provide protein, vitamin B3 and vitamin D.

Oysters have health benefits for cholesterol, the heart, brain, the immune system, nerves, joints, muscles, bones, inflammation, skin and teeth.

7. Tuna

Tuna are large fish. They are served as fresh tuna and canned tuna.

Bluefin tuna is high in omega-3 containing 1 gram per 100 grams, while canned tuna has lower levels with 700 mg per 100 grams.

Tuna contains nutrients including protein, B vitamins, Vitamin D, phosphorus, potassium, selenium and iodine.

Tuna contributes to muscles, bones, teeth, the heart, brain, inflammation, healthy cells, eyes, skin, nervous system and cholesterol levels.

As well as the above fish and seafood, there are other species of fish that contribute omega fatty acids to your diet including seabass, trout, halibut, sturgeon, swordfish and trout.

8. Caviar

Caviar is a delicacy made from cured and unfertilized fish eggs (roe). It is a rich source of omega-6 and omega-3 fatty acids EPA and DHA. It contains 6.7 gram of omega3s per 100 grams.

Choline, protein, vitamin B12, selenium and iron are other nutrients found in caviar. It contributes to brain, skin and heart health.

Top Vegetarian and Vegan Sources of Omega 3

1. Walnuts

Walnuts are nutrient rich. They are a plant food that is rich in omega-6 and omega-3 ALA containing approximately 9 grams per 100 grams.

The others nutrients contained in walnuts include fibre, copper, manganese, folate and vitamin E, and are rich in antioxidants.

Walnuts support heart health, brain health, reduced inflammation and improve the composition of blood fats.

2. Flaxseed

Flaxseeds are a plant-based source of omega-3 ALA. They contain approximately 25 grams per 100 grams.

Flaxseeds and flaxseed oil are rich in fibre, protein, thiamine, magnesium and manganese.

The health benefits associated with flaxseed including contributing to heart, digestion, energy, metabolism and brain.

3. Chia Seeds

Chia seeds are a plant-based source of omega-3 ALA that are packed with nutrients. They can contain 6 grams per 100 grams.

Nutrients contained in chia seeds include protein, manganese, selenium, magnesium and antioxidants.

According to Harvard Health, chia seeds have health benefits for brain function, heart health, blood pressure, reducing inflammation, cholesterol and digestion.

4. Soybeans

Soybeans are plant-based protein which is very high in omega-6, and it contains approximately 1.4 grams of omega-3 per 100 grams.

According to the U.S. Department of Agriculture, soybeans are rich in protein, iron, vitamin C, vitamin B6, calcium, fibre, potassium and magnesium.

Soybeans provides nutrients that contribute to cardiovascular and bone health.

5. Canola Oil and Rapeseed oil

Rapeseed oil is more generally known as canola oil. It comes from the rapeseed plant.

Canola oil is high in omega-6 and is a good source of the omega-3 ALA fatty acid. Canola Oil provides approximately 2.5 grams of omega3s per 100 grams.

However, we recommend consuming olive oil within your diet due to its powerful antioxidants and health benefits for cholesterol. Olive oil is the preferred oil that is recommended as part of a Mediterranean diet.

6. Seaweed and Algae

Algae are a group of aquatic organisms. Seaweed is a form of algae. As a plant-based food, it can be a vital source of essential fatty acids for vegetarians and or vegans.

High levels of omega-3 DHA and EPA are found in seaweed and algae. According to Seaveg, the omega-3 levels found in seaweed can range from between 5% to 50%, depending upon the seaweed species, location and season of the year. Seaweed can provide up to 50 grams of omega 3 per 100 grams.

Seaweed provides nutrients including protein, fibre, antioxidants, folate, zinc, sodium, calcium, magnesium, and vitamins A, C, E and K.

7. Green Leafy Vegetables (Spinach and Brussels Sprouts)

While not as good a source of omega-3 as oily fish, green leafy vegetables are also a key source for people following a plant-based diet. These include spinach and brussels sprouts.

Spinach is a dark green leafy vegetable which is high in vitamin E, which can help cognitive function. It also contains lutein, which is an antioxidant with benefits for the brain. Spinach provides approximately 370 mg of omega3s per 100 grams.

Brussel sprouts are high in ALA. They also contain key nutrients including vitamin K, vitamin C, and fibre. Brussel sprouts provides approximately 173 mg of omega3s per 100 grams.

Top Supplement Sources of Omega 3

A daily omega-3 supplement is recommended to be combined with a diet rich in foods containing omega 3 fatty acids. The supplement will help to ensure that you consume adequate levels of essential Omega-3 fatty acids to help provide the nutrients your body needs for good health and wellbeing.

The Eskimo-3 Omega-3 product range offers supplements for the whole family. Products are available for children, teenagers and adults. As Ireland’s number 1 omega-3 brand, our supplements support brain health, heart health, vision, immunity, pregnancy, bones and joints.

These include:

1. Eskimo Brain 369 contributes to brain, vision, and cognitive health in adults and teenagers.
2. Eskimo-3 Kids Chewable DHA+ helps to support child development, kids’ brain, vision and immunity for children aged 3 years and over
3. Eskimo-3 with Vitamin E contributes to heart health, blood pressure, brain, vision, and a healthy pregnancy for adults and teenagers.
4. Eskimo-3 Extra Omega-3 and Vitamin D3 Capsules contributes to heart health, bone and joint health, immunity, brain function for adults and teens.

Customer Testimonial of Omega-3 Supplements

“Highly recommend! A great range of products and great quality across the age ranges. The child version are spot on with colour and flavour. Ours now ask for their “fish medicine” after breakfast! Speedy delivery and great to know it’s an Irish product with a short carbon footprint. Thank you!”

Aoife McGuire, Ireland

What is the Mediterranean Diet?

The Mediterranean diet is based on the traditional dietary patterns, eating habits and foods of the countries surrounding the Mediterranean Sea. These countries include southern Italy, Spain, Greece, and Crete.

The Mediterranean diet has long been considered one of the healthiest diets on the planet. The people in these regions tend to have a lower risk of many chronic diseases. In the early 1960s, it gained the attention of the medical community with several health publications about the extended health benefits for people over their lifetime.

The people of the Mediterranean do not think of their eating habits as a diet plan. It is considered a way of life that can lead to a long healthy life with less chance of chronic disease.

The Mediterranean diet focuses on plant-based foods such as vegetables and healthy fats such as fish rich in Omega-3 fatty acids.

Exercise and social interaction by eating meals with people are also important elements of the Mediterranean lifestyle.

1. Cardiovascular Health

It can help lower LDL cholesterol, regulate blood pressure and reduce triglycerides. This lowers the chances of developing Type 2 diabetes. This helps reduce the risk of coronary heart disease, and the risk of heart attack or stroke.

2. Healthy Cholesterol Levels

Eating a healthy diet and foods rich in essential Omega-3 fatty acids can help to lower your cholesterol for a healthy cholesterol level.

3. Healthy Blood Sugar Levels

Helps to stabilise blood sugar levels to lower the risk of developing Type 2 diabetes.

4. Increases Longevity and Good Health

The positive effects on heart health can lead to a long life with an increased lifespan due to better overall health. Also, the vast number of antioxidants present in the Mediterranean diet helps to protect the body from oxidative stress.

5. Nutrient Dense Foods for Good Overall Health and Wellbeing

The nutrient-dense foods provide an array of antioxidants, vitamins, minerals, and phytonutrients to promote positive health and well-being.

6. Healthy Skin and Hair

Eating healthy fats and high amounts of antioxidants will result in your skin and hair feeling more nourished and healthier than ever before.

7. Healthy Body Weight

Supports a healthy body weight for better health and well-being.

8. Improved Brain Function

The nutrients support brain health and healthy ageing. This can help protect brain function as we grow old by helping to slow down our cognitive decline.

9. May Reduce the Risk of Metabolic Syndrome

Metabolic syndrome is a group of conditions that combine to increase the risk of cardiovascular disease, Type 2 diabetes and stroke. Eating healthy can help lower your risk of metabolic syndrome.

Research into the Health Benefits of the Mediterranean Diet

Medical studies highlight that there are many long-term health benefits associated with the Mediterranean diet.

According to the Harvard T.H. Chan School of Public Health, “research has consistently shown that the Mediterranean diet is effective in reducing the risk of cardiovascular diseases and overall mortality.”

In 2022, “The Mediterranean Diet: An Update of the Clinical Trials” reviewed evidence from over a hundred clinical trials and studies into the MedDiet. It states that “evidence demonstrates the importance of the MedDiet, as the combination of a healthy dietary pattern and healthy behaviours.” It concluded that there were health benefits related to its anti-inflammatory and antioxidant properties. It can also help with obesity, and waist size and help improve overall public health.

According to a 2019 research paper, “The Mediterranean Diet: From an Environment-Driven Food Culture to an Emerging Medical Prescription”, there are “cardiovascular, metabolic, and cognitive” health benefits and the MedDiet is associated with “an improved quality of life”. Therefore, is “advised by a large majority of medical professionals” across the world.

The Basics of the Mediterranean Diet

So, how do you follow a Mediterranean diet? The basics of the Mediterranean diet focus on preparing healthy meals using fresh produce and avoiding as much processed foods as possible. While this may not always be possible, you should aim to follow an 80:20 system, so that you are giving your body good proper nourishment the majority of the time.

Foods to Eat on a Mediterranean Diet

What types of foods to eat on a Mediterranean diet? The foods to eat that are on a Mediterranean diet food list are healthy fresh unprocessed food. These include:

1. Fruits and Vegetables

Consume a rainbow of colour from eating fruits and vegetables. This will allow you to obtain as many antioxidants and phytonutrients as possible. These have anti-inflammatory and immune system-boosting benefits. Vegetables including dark green vegetables should be consumed 5 times a day. Fruit is often the dessert of choice in Mediterranean countries.

Blueberries are very high in antioxidants, low in calories, low in sugar and a great snack to keep your heart healthy. Avocados are packed with monounsaturated fat and antioxidants. They can help lower LDL levels while raising the amount of HDL cholesterol in your body.

2. Legumes

Beans, peas and lentils are legumes that are an integral part of the Mediterranean diet. They should be eaten daily at least 4 times per week. They are full of protein, soluble fibre and minerals. These foods are a powerhouse of health benefits for lowering cholesterol and supporting a healthy heart.

3. Nuts and Seeds

Nuts and seeds are nutrient-dense, which provides you with a lot of nutrition. Nuts are packed with vitamins, minerals, heart-healthy monounsaturated fats and low levels of saturated fats. An ounce of nuts and seeds is the recommended daily portion size.

4. Fish

Eat white or oily fish at least 2 to 3 times per week. Oily fish including salmon, sardines, herring, mackerel, and anchovies are rich in essential omega-3 fatty acids. These are beneficial for heart health, blood pressure, cholesterol, reducing triglycerides, blood circulation and brain function. It is recommended that you limit tuna intake to once per week, as it may be high in mercury.

5. Eskimo-3 Omega-3 Fish Oil Supplements

Omega-3 helps to keep blood pressure and cholesterol normal, reduces triglycerides and improves blood circulation. It also supports brain health, vision, and bones. In Ireland, most people do not eat enough white or oily fish. An Omega-3 supplement is recommended to ensure that you consume sufficient levels of essential Omega-3 fatty acids.

6. Olive Oil

Consuming olive oil is a key element of the Mediterranean diet, due to it being rich in olive oil polyphenols. These are powerful antioxidant compounds that help prevent bad LDL cholesterol from becoming oxidised. This makes it less likely to start clogging up the inside of the artery walls. It is recommended to make olive oil your primary source of dietary fat. Olive oil should be used in cooking, while Extra Virgin Olive Oil should be used over salad.

7. Wholegrains

It is recommended to avoid white refined carbohydrates. Instead, eat whole grain foods which are high in fibre and nutrients. These include brown rice, quinoa, buckwheat, and whole wheat tortillas.

8. Poultry and Eggs in Moderation

Eating eggs and poultry such as chicken, duck, and turkey is recommended in moderation. They can be eaten every 2 days.

9. Dairy Products in Moderation

Eating moderate amounts of dairy produce such as yoghurt, milk and cheese are often the dairy produce of choice.

10. Meat Seldomly

Eat red meat occasionally. Try to limit red meat consumption to 2 to 3 times a month.

11. Dark Chocolate in Moderation

Dark chocolate which is at least 70% cocoa can help the heart. It is rich in flavonoids, which helps to prevent plaque building up in the arteries.

Foods Not to Eat on a Mediterranean Diet

So, what foods should you avoid on a Mediterranean diet? Foods to avoid while living the Mediterranean Diet include:

1. Highly Processed Food

Avoid processed food. This is food that has been altered in some way during preparation. Processed food includes food labelled low-fat or diet, and food that was made in a factory. Choose real fresh food instead for better health.

2. Processed Meat

Try to avoid processed meats including bacon, sausages, hot dogs, packaged sandwich meat, packaged ham, pepperoni, salami and virtually all red meat used in frozen prepared meals.

3. Food with Added Sugars

Limit foods with added sugars such as sucrose, glucose, fructose, and corn. These added sugars increase calories but do not increase other nutrients such as vitamins and minerals. It is important to check whether added sugars are one of the first few items in the ingredients list, as this is not recommended. Avoid sweeteners such as aspartame. Foods high in sugar include soft drinks, sweets, chocolate (except dark chocolate), cakes, while hidden sugars appear in foods such as ready meals, prepared sauces, most cereals (granolas), bread and even pizza.

4. Refined Grains

Try to limit the intake of white refined grains such as white bread, pasta made with refined wheat, biscuits, bagels, and baguettes. These foods have a high Glycaemic index (GI), no fibre and are void of nutrients, whereas the wholegrain variety or more complex grains contain fibre, have a lower GI and contain vitamins and minerals.

The Glycaemic Index (GI) measures how fast and how much a type of food raises blood glucose levels. High GI hurts health, while low GI is favourable.

5. Trans Fats

A high intake of trans fats, derived from saturated fats found in animal products increases the risk of coronary heart disease. Many products such as margarine, and cakes, and biscuits contain it. In the blood, the trans fats are converted to triglycerides, which can increase cardiovascular problems if levels are high, and raise cholesterol levels.

6. Refined Oils

Avoid oils such as vegetable oil, soybean oil, corn oil, margarine and grapeseed oil. Instead choose more heart-friendly oils such as olive oil, rapeseed oil or coconut oil.

What to Drink on a Mediterranean Diet?

Hydration is very important for good health. So, what drinks can I include on a Mediterranean diet? The drinks to include are:

1. Water

Water is fundamental. You should aim to drink at least 6 to 8 glasses of water every day.

2. Tea and Coffee

Tea and coffee are also permitted.

3. Red Wine

If drinking alcohol, red wine could be drunk in moderation and with meals.

Drinks to Avoid on a Mediterranean Diet

Avoid sugary soft drinks and cordials on a Mediterranean Diet.

Also, alcohol consumption should be limited.

Mediterranean Diet Meal Plan

What is included in a Mediterranean Diet meal plan? There is no strict meal plan for a Mediterranean diet. However, an example of a meal plan for a Mediterranean diet breakfast, lunch, dinner and snacks for a week provided by the Zerochol Cholesterol Lowering Program could include:

1. Monday

• Breakfast: Porridge oats made using almond, oat or coconut milk, and topped with a tablespoon of seeds and blueberries. Also, enjoy a banana.
• Lunch: Minestrone soup served with a large salad.
• Dinner: Vegetable bean curry served with quinoa or brown rice and a handful of green leaves.
• Snacks: Sliced avocado and tomato on 2 wholegrain crackers.
• Drinks: Water, which can also include green tea, lemon hot water, lemon and ginger tea, and other non-fruit-infused teas.

2. Tuesday

• Breakfast: A poached egg on a slice of wholegrain toast. This can be served with spinach, mushrooms and tomato.
• Lunch: Vegetable bean curry served with quinoa or brown rice and green leaves leftover from the previous evening.
• Dinner: Turkey fillet cooked with 1 tablespoon of light Philadelphia, topped with pesto, and served with roasted vegetables (tomatoes, peppers, courgette, onion), and served with 2 baby potatoes.
• Snacks: 1 apple and a tablespoon of almond nut butter.
• Drinks: Water.

3. Wednesday

• Breakfast: Make a breakfast smoothie by blending a tablespoon of protein powder, a cup of spinach leaves, 2 apples with skin, a half cup of frozen raspberries, half an avocado, the juice of half a lemon, a half cup of almond or coconut milk, and 2 tablespoons of oats or chia seeds.
• Lunch: Broccoli soup served with a salad containing at least 4 vegetables.
• Dinner: Cod fillet served with stir-fried bell peppers and red onion. This can be served with brown rice and pesto on top.
• Snacks: Banana and chia bread.
• Drinks: Water.

4. Thursday

• Breakfast: Porridge oats made using almond, oat or coconut milk. This can be topped with a tablespoon of seeds and blueberries. Also, eat an apple.
• Lunch: Wholegrain wrap with pesto, salad, turkey slices, tomato, peppers, and a sprinkling of parmesan. Also, eat an orange.
• Dinner: Vegetable chilli con carne served with sweet potato.
• Snacks: 2 tablespoons of Hummus and Crudités (mixed chopped carrot, celery and green sugar snap peas).
• Drinks: Water.

5. Friday

• Breakfast: Breakfast smoothie.
• Lunch: Rice cake with tuna or sardines, and a cup of vegetable soup.
• Dinner: Thai red prawn or chicken curry made with reduced fat coconut milk, and served with brown rice and a sprinkle with fresh coriander.
• Snacks: 2 oatcakes with tahini and carrot sticks, and 4 pieces of dark chocolate.
• Drinks: Water.

6. Saturday

• Breakfast: A poached egg on a slice of wholegrain toast, served with spinach, smoked salmon and tomato.
• Lunch: Tomato and basil soup with a slice of wholegrain bread. Also, eat an apple.
• Dinner: Chicken stir fry with plenty of vegetables such as red peppers, yellow peppers, onion, sugar snap peas, carrot, or mushrooms. This can be served with rice noodles.
• Snacks: 2 tablespoons of hummus and crudités.
• Drinks: Water.
• Optional extra: Red wine: 1 or 2 glasses of red wine for up to 3 days.

7. Sunday

• Breakfast: 2 turkey rashers, salad leaves, beans, tomato and mushrooms.
• Lunch: Moroccan chickpea soup served with wholegrain bread.
• Dinner: Salmon fillet served with asparagus, carrots, and 2 baby potatoes.
• Snacks: Banana and chia bread.
• Drinks: Water.