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Good Source of Omega-3 Fat That Is Not Fish Oil

Omega-3 fatty acids are essential to the body. Studies show that they can help lower blood pressure and cholesterol, and prevent heart disease. Patients with diabetes and joint problems may benefit from omega-3 fatty acids. Research is being done to determine the role omega-3 fatty acids play in a number of other diseases, as well. Since your body cannot make these essential fatty acids, they must be obtained through your diet.

  1. Sources

    • Omega-3 fatty acids are found in fatty fish in the form of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Vegetable sources of omega-3 fatty acids provide alpha-linolenic acid (ALA). Both types are beneficial. Some of the ALA is changed into EPA and DHA by the body. In this way, vegetable sources actually provide all three types, but may not provide as much EPA and DHA as fatty fish.

    Vegetable Oil

    • Flax seeds and flax seed oil, both of which can be found in health-food stores, are high in ALA. Canola and soybean oil contain lower amounts, but are easy to add to your diet. Use canola or soybean oil in salad dressing, or any recipe that calls for oil. Extra virgin olive oil also contains small amounts of ALA.

    Nuts

    • Walnuts are a rich source of ALA, containing about 2 g per ¼ cup. Butternuts and pecans contain ALA in small amounts. Nuts are considered to be a high-fat food, but the benefits of omega-3 fatty acids make them worth consideration as a daily snack or a nice addition to a salad.

    Other Sources

    • Winter squash is a healthy source of ALA. Eggs contain small amounts of ALA, and studies show that free-range eggs contain even higher amounts. Omega-3 fatty acids can also be obtained from kelp, usually in the form of an algal DHA supplement.

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