Given the ongoing pandemic, enhancing our immunity to fend off viruses has become a priority for many. A robust immune system is crucial not only for fighting off COVID-19 but also for preventing common colds, flu, and other infections as seasons change. While most people know that vitamin C plays a vital role in boosting immunity, fewer realize just how significant omega-3 fatty acids are. These essential fats not only help reduce inflammation but also enhance the function of immune cells, making them a critical component in managing inflammatory responses associated with viral infections like COVID-19 [1].
Health experts now suggest incorporating 250 to 500 mg of omega-3 fatty acids into our daily diet or via supplements. You can easily meet this requirement by adding some of these omega-3-rich foods to your meals:
1) Salmon
Salmon is often hailed as one of the healthiest foods globally. It's packed with protein, magnesium, selenium, potassium, and B vitamins, making it a powerhouse of nutrition. Plus, it's an excellent source of omega-3 fatty acids. This fish also boasts antioxidants like astaxanthin, which are beneficial for skin, heart, and joint health. A cooked 100 g fillet of salmon delivers about 2,260 mg of omega-3. Other fatty fish like mackerel, tuna, and herring are also rich in these essential fats and have been shown to lower the risk of heart diseases and support mental health [5].
2) Flaxseeds
These little brown or yellow seeds are often labeled as a superfood. Including flaxseeds in your diet can help with weight loss since they keep you full for longer due to their high fiber content. They are the richest whole-food source of alpha-linolenic acid (ALA), a type of omega-3 fat, and also provide magnesium, vitamin E, phosphorus, protein, and selenium. You can find flaxseed oil as an omega-3 supplement, and just a tablespoon of whole seeds contains about 2,300 mg of omega-3. Research suggests that omega-3 supplementation may also play a role in reducing inflammatory markers in critically ill patients, highlighting its potential benefits in various health contexts [3].
3) Soybeans
A half-cup serving of soybeans packs around 670 mg of omega-3. These beans are also a good source of fiber, protein, folate, vitamin K, potassium, and magnesium. While soybeans provide omega-3, they also contain omega-6 fatty acids, so it's best to enjoy them in moderation, as excess omega-6 can lead to inflammation. The balance of omega-3 and omega-6 is crucial, especially in the context of inflammatory diseases [2].
4) Walnuts
Walnuts are not just tasty but also nutrient-rich, providing fiber and omega-3 fatty acids along with antioxidants, vitamin E, calcium, and protein. About seven walnuts (or 14 halves) contain around 2,500 mg of omega-3. It's important not to discard the walnut skin, as it contains phenol, an antioxidant known for its health benefits. Walnuts have been linked to improved memory, reduced depression, and cancer prevention, reinforcing their role in supporting overall health [4].
5) Chia Seeds
Chia seeds, also known as Salvia Hispanica, are nutrient-dense and very easy to digest. A serving of 28 g offers a whopping 5,000 mg of omega-3 while only containing 98 calories. They're also loaded with fiber, iron, antioxidants, and calcium. Thanks to their high fiber and protein levels, chia seeds can aid in weight loss and lower the risk of heart diseases and diabetes. Their anti-inflammatory properties further support their inclusion in a healthy diet [1].
6) Cod Liver Oil
This oil, extracted from the liver of codfish, is typically taken as a supplement rather than a food. It's rich in omega-3, vitamin D, and vitamin A. Just one teaspoon gives you more than the recommended daily amounts of vitamins A and D, along with 2,682 mg of omega-3. Be cautious not to exceed this amount, as excessive vitamin A isn't healthy. Cod liver oil can help lower cholesterol, prevent heart diseases, regulate blood sugar levels, and reduce the risk of autoimmune diseases while supporting bone health [3].
7) Spinach
Spinach, often referred to as the Spanish vegetable, is rich in fiber, protein, zinc, calcium, and a variety of vitamins including E, A, C, and K, along with minerals like phosphorus, iron, magnesium, copper, potassium, and manganese. Additionally, 100 g of spinach contains about 370 mg of omega-3. This leafy green not only promotes brain function but also supports heart health, memory, and blood pressure regulation. Incorporating a variety of omega-3 sources, including plant-based options like spinach, can contribute to a balanced diet [5].
If you're looking for a convenient way to get personalized health advice, consider an online doctor consultation. You can chat with an expert online or even reach out to an AI doctor for quick queries about nutrition and immunity. It's a great way to talk to a doctor online without any hassle.
References:
- Han-Yang Yue, Jun Zeng, Yu Wang, Meng-Jie Deng, Wei Peng, Xin Tan, Hua Jiang. Efficacy of omega-3 fatty acids for hospitalized COVID-19 patients: a systematic review and meta-analysis of randomized controlled trials.. PubMed. 2023.
- Ligia P Fernandes, Igor H Murai, Alan L Fernandes, Lucas P Sales, Marcelo M Rogero, Bruno Gualano, Lúcia P Barroso, Ginger L Milne, Rosa M R Pereira, Inar A Castro. The severity of COVID-19 upon hospital admission is associated with plasma omega-3 fatty acids.. PubMed. 2024.
- David Berlana, Raquel Albertos, Raquel Barquin, Alba Pau-Parra, Monica Díez-Poch, Rocío López-Martínez, Cristina Cea, Sergi Cantenys-Molina, Roser Ferrer-Costa. Impact of Omega-3 Fatty Acid Supplementation in Parenteral Nutrition on Inflammatory Markers and Clinical Outcomes in Critically Ill COVID-19 Patients: A Randomized Controlled Trial.. PubMed. 2024.
- Nanda Nursyifa Fadiyah, Ginna Megawati, Dimas Erlangga Luftimas. Potential of Omega 3 Supplementation for Coronavirus Disease 2019 (COVID-19): A Scoping Review.. PubMed. 2022.
- Philip C Calder. Bioactive omega-3 fatty acids are associated with reduced risk and severity of SARS-CoV-2 infection.. PubMed. 2023.