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Foods Containing Omega 3 Fatty Acids

Omega-3 fatty acids are essential to human health but must be obtained from food because they cannot be manufactured by the human body. Highly concentrated in the brain, these fatty acids are imperative for cognitive and behavioral functions.

  1. Omega-3 Fatty Acid Supplements

    • Supplements are available for omega-3 fatty acids. Cod liver oil, Evening Primrose oil and flaxseed oil are popular omega-3 supplements. According to Andrew Weil, M.D., "Omega 3 fatty acids derived from molecularly distilled fish oils are naturally high in both EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). EPA supports heart health. DHA makes up membranes of nerve cells in the brain and is thought to play an important role in normal brain development and function."

    Omega-3s in Fish

    • One of the best sources for omega-3 fatty acids is fish. Salmon, shrimp, halibut, krill, mackerel, lake trout, herring, tuna and sardines are all food sources containing these essential fatty acids. Salmon and halibut are considered the most rich source of omega-3s from fish.

    Sources of Omega-3 Fatty Acids

    • Food sources of omega-3 fatty acids include flax seeds, soybeans, tofu, scallops, walnuts and winter squash.

    Why Eat Omega-3 Rich Foods

    • Omega-3 fatty acids play a crucial role in brain functioning and normal growth development. They also help prevent a diverse range of medical problems including cardiovascular disease, cancer and arthritis. These fatty acids are also responsible for allowing the proper amounts of nutrients to enter the cell while ensuring waste products are removed quickly.

    Omega-3 Rich Deficiencies

    • Some symptoms of low omega-3 levels include depression; brittle hair and nails; dry, itchy skin; fatigue; cardiovascular disease; type 2 diabetes; inability to concentrate; and joint pain.

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