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When it comes to health-promoting nutrients, few get as much attention as omega-3 fatty acids.
What Are Omega-3 Fatty Acids?
Taking a big picture view, fat is one of thethree major macronutrient groups, alongside carbohydrates and protein.
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Omega 3s are an unsaturated fat, specifically, polyunsaturated fat.
This is thanks to their prevalence inmany cooking oilsand processed foods.
Meanwhile, Americans are generally not meeting their daily omega-3 needs.
Greg DuPree
ALA is usually found in plant-based sources, and EPA and DHA are more readily found infatty fish.
In a mere two ounces of anchovies youll find 1.2 g of these heart healthy fats.
Oysters
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Shellfish and clams, like oysters, can also be super sources of omega-3s.
Greg DuPree
), waffles, or saladsor snack on them after lightly roasting.
Soy
Soy products like soybean oil andtofumake excellent omega-3-rich foods.
Benefits of Omega-3s
What benefits do omega-3 fatty acids have to make them so essential?
Caitlin Bensel
Heart Health
When it comes to heart health, omega-3s are almost always recommended by nutrition professionals.
These fats may also aid in healthy heart rhythms.
Child Development
These fatty acids are also highly important for pregnant women and new mothers.
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2021;11(5):e043301.
doi:10.1136/bmjopen-2020-043301
National Institutes of Health.Omega-3 fatty acids fact sheet for health professionals.
USDA National Nutrient Database for Standard Reference.Seeds, chia seeds, dried.
Greg DuPree
USDA FoodData Central.Fish, anchovy, european, raw.
USDA National Nutrient Database for Standard Reference.Oil, flaxseed, contains added sliced flaxseed.
USDA National Nutrient Database for Standard Reference.Nuts, walnuts, black, dried.
Heami Lee
USDA National Nutrient Database for Standard Reference.Oil, industrial, soy, refined, for woks and light frying.
USDA National Nutrient Database for Standard Reference.Edamame, frozen, prepared.
2021;89(8):e0009521.
Greg DuPree
2022;62(16):4435-4448. doi:10.1080/10408398.2021.1875977
National Institutes of Health.Omega-3 fatty acids fact sheet for consumers.
2022;11(11):e025071.
doi:10.1161/JAHA.121.025071
USDA.Dietary guidelines for Americans 2020-2025.
