Foods That Contain Omega 3 Fish Oils

Omega-3 is a type of fatty acid, and is considered essential in the diet since humans cannot produce this particular fat in their bodies. According to the University of Maryland's Medical Center, there are numerous health benefits to consuming omega-3, including regulating proper brain function, reducing inflammation and the risk of heart disease, as well as lowering the risk of cancer and arthritis.

Fish Sources

• Salmon is a good source of omega-3 fatty acids.

  Although the consumption of fish is the easiest method of acquiring omega-3, only certain types of fish contain this fatty acid. The best sources are fatty cold-water fish, which includes albacore tuna, salmon, lake trout, herring, halibut, mackerel and sardines. The American Heart Association recommends eating these types of fish at least twice per week.

Value-Added Products

• Many products, like milk and eggs, are now fortified with omega-3.

  Many food products on grocery store shelves are fortified with omega-3 as an added health benefit. This includes various brands of fruit juice, margarine or other butter substitutes, cereal and dairy products like milk, yogurt and cheese. Also, many eggs are produced to contain omega-3 in the yolk, which is due to the addition of flaxseed or canola oil to the diets of the hens.

Other Sources

• Flaxseed is a vegetarian-friendly option for getting omega 3 fatty acids.

  For vegetarians, vegans or those who prefer not to consume fish, there are alternative food sources of omega-3. Certain seeds naturally contain omega-3, particularly flaxseed (also called linseed), which can be bought whole, ground or as an oil. Canola oil and walnuts are also a good source of this fatty acid.