What Do Omega 3s Do?

Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function.

There are 3 Types of Omega-3s:

EPA & DHA:
Primarily found in certain fish.

ALA (alpha-linolenic acid):
Found in plant sources such as nuts and seeds. These are converted into EPA & DHA, however, this is inefficient and only approx. 15% is converted.  This is the only omega 3 that is essential.

Omega 3s are Important for:

  • Lowering / reducing triglycerides (fats in the blood), blood pressure, inflammation, and blood clots
  • Keeping the arteries smooth and free from damage (helps prevent plaque build-up)
  • Improving eye health
  • Possibly lowering LDL (bad) cholesterol
  • Helping to lower the risk of chronic diseases such as heart disease, cancer, and arthritis
  • Fighting depression and anxiety
  • Visual and neurological development in infants
  • Helping people with chronic disease such as: heart disease, diabetes, arthritis, bipolar disorder, schizophrenia, ADHD, cognitive decline, skin disorders, depression, lupus, asthma, cancer

Signs of Deficiency:

  • Fatigue
  • Poor memory
  • Dry skin
  • Heart problems
  • Mood swings or depression
  • Poor circulation

How Much Do You Need?

Life Stage Amount
0-6 mos* .5 g
7-12 mos* .5 g
1-3 yrs** .7 g
4-8 yrs** .9 g
9-13 yrs** 1.0-1.2 g
14-18 yrs** 1.1-1.6 g
19+ yrs** 1.1-1.6 g

*As total omega-3s
**As ALA

Source 1
Source 2

Nutrition Guide: Omega 3s

Whole foods with the highest amounts of omega 3s…

  • All
  • Beans & Legumes
  • Eggs & Dairy
  • Fruits
  • Grains
  • Herbs & Spices
  • Nuts & Seeds
  • Poultry & Meats
  • Seafood
  • Vegetables
Chia Seeds
Amount: 2 tbs (28 g)
Omega 3s: 5.9
Flaxseeds
Amount: 2 tbs ground (14 g)
Omega 3s: 3.19
Walnuts
Amount: .25 cup (30 g)
Omega 3s: 2.72
Salmon
Amount: 4 oz (113 g) wild, broiled
Omega 3s: 1.32
Beef (Grass Fed)
Amount: 4 oz steak cooked (113 g)
Omega 3s: 1.1
Soybeans
Amount: 1 cup cooked (172 g)
Omega 3s: 1.03
Tofu
Amount: 4 oz (113 g)
Omega 3s: 0.66
Edamame
Amount: 1 cup (155 g)
Omega 3s: 0.56
Shrimp
Amount: 4 oz (113 g) lg steamed
Omega 3s: 0.34
Navy Beans
Amount: 1 cup cooked (182 g)
Omega 3s: 0.32
Kidney Beans
Amount: 1 cup (177 g)
Omega 3s: 0.3
Brussels Sprouts
Amount: 1 cup cooked (156 g)
Omega 3s: 0.27
Pinto Beans
Amount: 1 cup (171 g)
Omega 3s: 0.23
Scallops
Amount: 4 oz (113 g) steamed
Omega 3s: 0.22
Cheese (100% Grass-fed)
Amount: 1 oz cheddar
Omega 3s: 0.22
Cauliflower
Amount: 1 cup (124 g)
Omega 3s: 0.21
Avocados
Amount: 1 cup, sliced (146g)
Omega 3s: 0.19
Broccoli
Amount: 1 cup (156 g)
Omega 3s: 0.19
Winter Squash
Amount: 1 cup cooked (205 g)
Omega 3s: 0.19
Black Beans
Amount: 1 cup cooked
Omega 3s: 0.18
Collard Greens
Amount: 1 cup cooked (190 g)
Omega 3s: 0.18
Spinach
Amount: 1 cup (30g)
Omega 3s: 0.17
Lamb (Grass-fed)
Amount: 4 oz loin roasted
Omega 3s: 0.16
Summer Squash
Amount: 1 cup cooked (180 g)
Omega 3s: 0.15
Raspberries
Amount: 1 cup fresh (123 g)
Omega 3s: 0.15
Tempeh
Amount: 4 oz (113 g)
Omega 3s: 0.14
Sesame Seeds
Amount: .25 cup dried (36 g)
Omega 3s: 0.14
Tuna, Yellowfin
Amount: 4 oz (113 g) baked
Omega 3s: 0.14
Kale
Amount: 1 cup (130 g)
Omega 3s: 0.13
Papaya
Amount: 1 medium (276 g)
Omega 3s: 0.13
Romaine Lettuce
Amount: 2 cups (94 g)
Omega 3s: 0.11
Green Beans
Amount: 1 cup (125 g)
Omega 3s: 0.11
Lima Beans
Amount: 1 cup (188 g) cooked
Omega 3s: 0.1
Strawberries
Amount: 1 cup (144 g)
Omega 3s: 0.09
Blueberries
Amount: 1 cup (148 g)
Omega 3s: 0.09
Olives, Black
Amount: 1 cup (134 g)
Omega 3s: 0.09
Turnip Greens
Amount: 1 cup cooked (144 g)
Omega 3s: 0.09
Miso
Amount: 1 tbs (17 g)
Omega 3s: 0.08
Chicken (Pasture-raised)
Amount: 4 oz breast roasted
Omega 3s: 0.08
Garbanzo Beans (Chickpeas)
Amount: 1 cup (164 g)
Omega 3s: 0.07
Lentils
Amount: 1 cup cooked (198 g)
Omega 3s: 0.07
Cantaloupe
Amount: 1 cup (160 g)
Omega 3s: 0.07
Basil
Amount: .5 cup (21 g)
Omega 3s: 0.07
Barley
Amount: .33 cup dry (61.3 g)
Omega 3s: 0.07
Bok Choy
Amount: 1 cup cooked (170 g)
Omega 3s: 0.07
Leeks
Amount: 1 cup cooked (104 g)
Omega 3s: 0.07
Yogurt (Grass-fed)
Amount: 1 cup whole milk
Omega 3s: 0.07
Cow’s Milk (100% Grass-fed)
Amount: 4 oz (122 g)
Omega 3s: 0.06
Eggs (Pasture-raised)
Amount: 1 lg hard boiled
Omega 3s: 0.06
Rye (Whole Grain)
Amount: .33 cup dry (55.8 g)
Omega 3s: 0.06
Split Peas
Amount: 1 cup cooked (196 g)
Omega 3s: 0.05
Asparagus
Amount: 1 cup (180g)
Omega 3s: 0.05
Millet
Amount: 1 cup cooked (174 g)
Omega 3s: 0.05
Oats
Amount: .25 cup uncooked (39 g)
Omega 3s: 0.04
Cabbage
Amount: 1 cup (150 g)
Omega 3s: 0.04
Pumpkin Seeds
Amount: .25 cup shelled (32.25 g)
Omega 3s: 0.04
Turkey (Pasture-raised)
Amount: 4 oz light meat roasted
Omega 3s: 0.04
Brown Rice
Amount: 1 cup cooked (195 g)
Omega 3s: 0.03
Bananas
Amount: 1 medium (118 g)
Omega 3s: 0.03
Green Peas
Amount: 1 cup (138 g)
Omega 3s: 0.03
Pineapple
Amount: 1 cup (165 g)
Omega 3s: 0.03
Sunflower Seeds
Amount: .25 cup (35 g)
Omega 3s: 0.03
Mustard Greens
Amount: 1 cup cooked (140 g)
Omega 3s: 0.03
Kiwifruit
Amount: 1 2" fresh (69 g)
Omega 3s: 0.03
Cashews
Amount: .25 cup (40 g)
Omega 3s: 0.02
Apple
Amount: 1 Medium (182 g)
Omega 3s: 0.02
Potatoes
Amount: 1 cup baked (173 g)
Omega 3s: 0.02
Grapes
Amount: 1 cup (151 g)
Omega 3s: 0.02
Cranberries
Amount: 1 cup fresh (100 g)
Omega 3s: 0.02
Buckwheat
Amount: 1 cup cooked (168 g)
Omega 3s: 0.02
Tomatoes
Amount: 1 cup (180 g)
Omega 3s: 0.01
Sweet Potato
Amount: 1 cup (200 g)
Omega 3s: 0.01
Lemons & Limes
Amount: .25 cup (61 g)
Omega 3s: 0.01
Corn, Yellow
Amount: 1 cooked (77 g)
Omega 3s: 0.01
Oranges
Amount: 1 medium (131 g)
Omega 3s: 0.01
Onions
Amount: 1 cup cooked (210 g)
Omega 3s: 0.01
Eggplant
Amount: 1 cup cooked (99 g)
Omega 3s: 0.01
Swiss Chard
Amount: 1 cup cooked (175 g)
Omega 3s: 0.01
Cucumber
Amount: 1 cup raw (104 g)
Omega 3s: 0.01
Grapefruit
Amount: .5 medium (128 g)
Omega 3s: 0.01
Arugula
Amount: .5 cup (10 g)
Omega 3s: 0
Beets
Amount: 1 cup (170g)
Omega 3s: 0
Quinoa
Amount: 1 cup cooked
Omega 3s: 0
Bell Peppers
Amount: 1 cup (92 g)
Omega 3s: 0
Almonds
Amount: .25 cup (23 g)
Omega 3s: 0
Carrots
Amount: 1 cup (122 g)
Omega 3s: 0
Mangos
Amount: 1 cup (165 g)
Omega 3s:
Mushrooms, Crimini
Amount: 1 cup (72 g)
Omega 3s:
Mushrooms, Shiitake
Amount: .5 cup (72.5 g)
Omega 3s: 0
Peanuts
Amount: .25 cup (36.5 g)
Omega 3s: 0
Parsley
Amount: .5 cup (30.4 g)
Omega 3s: 0
Apricots
Amount: 1 whole (35 g)
Omega 3s: 0
Plums & Prunes
Amount: 1 fresh (66 g)
Omega 3s: 0
Pears
Amount: 1 medium (178 g)
Omega 3s: 0
Watermelon
Amount: 1 cup (152 g)
Omega 3s: 0
Cilantro
Amount: .5 cup (8 g)
Omega 3s: 0
Sea Vegetables
Amount: 1 tbs dried (5 g)
Omega 3s: 0
Celery
Amount: 1 cup raw (101 g)
Omega 3s: 0
Fennel
Amount: 1 cup raw (87 g)
Omega 3s:
Figs
Amount: 1 medium fresh (50 g)
Omega 3s: 0
Whole Wheat Pasta
Amount: 1 cup cooked (140 g)
Omega 3s: -1