Omega-3 fatty acids

Food Sources

Foods that contain Omega-3 fatty acids.

• Walnuts

  Source: How Not to Age

• Ground Flaxseed

  Flaxseeds contain omega-3 fatty acids that are not destroyed by baking

  Source: How Not to Die

• Algae

  I recommend taking 250 mg of pollutant-free long-chain omega-3s directly from algae, which is where the fish primarily get it from to begin with

  Source: How Not to Die

• Fish

  Fish are sources of high quality proteins, healthy lipids (e.g. omega-3 oils in fish)

  Source: Nutrition, Food and Diet in Ageing and Longevity

• Fatty fish

  Fatty fish species such as salmon, herring and mackerel are rich in omega-3 fatty acids and vitamin D, and intake is related to improved physical functioning in older adults

  Source: Nutrition, Food and Diet in Ageing and Longevity

• Flaxseeds

  Major sources of omega-3 fatty acids are flaxseed and seafood; Seeds/nuts (walnuts, flaxseed, soya bean, canola) recommended as omega-3 sources

  Source: Nutrition, Food and Diet in Ageing and Longevity

• Fatty Fish

  A diet rich in cold-water fatty fish (herring, tuna, sardines, salmon, mackerel), seeds/nuts (walnuts, flaxseed) recommended for omega-3

  Source: Nutrition, Food and Diet in Ageing and Longevity

• Salmon

  Source: The Longevity Diet

• Anchovies

  Source: The Longevity Diet

• Sardines

  Source: The Longevity Diet

• Cod

  Source: The Longevity Diet

• Trout

  Source: The Longevity Diet

• Pecorino cheese

  High omega-3 cheese made from ewe's milk, consumed by long-lived Sardinians

  Source: The Longevity Diet

• Linseed oil

  Used as omega-3 supplement in MS clinical trial FMD protocol

  Source: The Longevity Diet

• Eggs

  filled with omega-3 fats, iron, vitamins A and D, folate, and choline

  Source: The Young Forever Cookbook

• Bison

  two essential fatty acids, omega-3 and omega-6

  Source: The Young Forever Cookbook

• Mussels

  iron, and omega-3 fatty acids

  Source: The Young Forever Cookbook

• Scallops

  anti-inflammatory omega-3 fatty acids, all of which contribute to a healthier immune system and improved cognitive health

  Source: The Young Forever Cookbook

• Fish oil

  Source: Young Forever

• Krill Oil

  Source: Young Forever

Health Benefits

Health conditions that Omega-3 fatty acids may influence, based on research.

Biological Mechanisms

How Omega-3 fatty acids works at a cellular level.

• PromotesReduces inflammation

  Scores as anti-inflammatory in Dietary Inflammatory Index but only helps those with chronic disease. Fish oil supplements in healthy people showed no benefit.

• PromotesLowers Triglycerides

  Omega-3 PUFA associated with inhibition of triglyceride synthesis in the liver

• PromotesSlows Cellular Aging

  Omega-3 FAs attenuate cellular senescence of immune cells via telomere shortening and inhibition of SASP

• PromotesOvercomes age-related resistance to muscle building

  Omega-3 fatty acids can attenuate anabolic resistance by improving insulin sensitivity and endothelial functioning; when combined with protein and amino acids, can improve muscle mass and functioning in older adults

• PromotesReduces neuroinflammation

  Optimizing omega-3 fatty acids may reduce neuroinflammation; APOE e4 carriers show higher neuroinflammation (Kloske and Wilcock 2020)

• PromotesSlows Brain Atrophy

  Optimizing omega-3 fatty acids while lowering homocysteine with B vitamins may slow brain atrophy (Oulhaj et al. 2016)

• InhibitsInflammaging

  Omega-3 fats and resolvins help lower overall inflammation.

• PromotesCalorie Restriction Mimicry

Recipes with Omega-3 fatty acids

Recipes featuring foods that contain Omega-3 fatty acids.

• Eight Check-Mark Pesto
• Nutty Parm 2.0
• Groatnola Plus
• Lentil-Walnut Burgers with Cheesy Sauce
• Spiralized Zucchini Noodles with Spinach-Walnut Pesto
• Basil Pesto
• Braised Red Cabbage with Apples and Walnuts
• Mixed Berry Crumble
• Blueberry Chia Pie
• Banana-Walnut Cake with Blackberry-Almond Butter Sauce
• Cocoa-Almond Butter Cookies
• Raw Chocolate Tart
• Basil Walnut Pesto
• Savory Breakfast Salad
• Smoky Roasted Pepper and Walnut Dip
• Bitter Greens with Steak and Romesco Sauce
• Asparagus Vinaigrette
• Trail-Mix Energy Cookies
• Okinawa-Inspired Smoothie
• Flax Crackers
• Dr. Fuhrman's Anti-Inflammatory Green Smoothie
• Chickpea and Tempeh Breakfast Burritos
• Baked Carrot Cake Oatmeal
• Protein Powerhouse Smoothie
• Super-Seed Quinoa Crackers
• Paleo Trail-Mix Muffins
• Broccoli and Quinoa Slaw with Wild Salmon and Hemp Pesto
• Forbidden Rice and Salmon Poke Bowl
• Salmon with Fennel and Citrus Salad
• Tomato and Sardine Crisps
• Wild Rice Bowl with Smoked Trout and Coconut Cucumber Salad
• Roasted Red Pepper and Zucchini Frittata
• Brussels Sprouts with Pecorino and Hazelnuts
• Cauliflower Gratin
• Kimchi, Egg, and Avocado Bowl
• Soft Herb and Mushroom Omelet
• Tex-Mex Breakfast Bake
• Sweet Potato and Egg Stacks
• Tempeh Sausage with Eggs and Roasted Tomatoes
• Egg Snack Pots, Three Ways
• Coconut Cobb Salad
• Chipotle Bison Chili
• Bison Meatballs with Braised White Beans
• Mussels with Lemongrass and Ginger Broth
• Seared Scallops with Bursting Tomatoes

Sources

• How Not to Age
• How Not to Die
• Nutrition, Food and Diet in Ageing and Longevity
• The Longevity Diet
• The Young Forever Cookbook
• Young Forever
• Outlive