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What Foods Are Rich in Omega 3?

Omega-3 is an essential fatty acid that research has linked to many health benefits, including cardiovascular, eye and skin health and mood stability. Omega-3 is present in both plant foods and fish. You can also find it as dietary supplements at any health food store. However, eating foods that contain this fatty acid will be more beneficial as you'd also be taking in additional nutrients.

  1. Salmon

    • You want your daily intake of Omega-3 to be at least one gram. Four ounces of cooked salmon provides about 1.2 grams of Omega-3 fatty acid. Choose wild caught salmon that hasn't had any color added to it. If you can find it fresh, it's even better. Smoked salmon also has Omega-3, but it provides about a third less than traditionally cooked salmon (baked, poached, steamed, etc.).

    Walnuts

    • Of the plant foods, this tree nut has the highest amount of Omega-3 fatty acid. All three main varieties of walnuts—English, black and white—are very good sources. One-quarter cup of raw nuts or one tablespoon of walnut oil is an ideal daily serving.

    Flax Seeds

    • Both the flax seeds and the oil extracted from them are rich in Omega-3 fatty acids. You should refrigerate both and use them within a month; otherwise, they will go rancid. Your digestive system won't be able to digest whole flax seeds. To eat them, first grind them. Store unused portions whole. You can add the seeds to salads, cereals and even put them in the batter of baked goods to increase their nutritional value. Use about a tablespoon of flax seeds a day.

      Health food stores keep flax seed oil in their refrigerated section. Put one tablespoon a day in salads, soups, yogurt and pretty much any food if you like the flavor combination. Do not use flax seed oil for cooking.

    Other Seafoods

    • If you are a seafood lover, you have other good options for getting your daily intake of Omega-3 fatty acid. Eating four ounces of any of the following should give you enough for a day: shrimp, cod, halibut, tuna, scallops and snapper. Bake, broil or steam them to retain the most Omega 3. In general, smoking and frying drain the seafood of about a third of their Omega 3 supply.

    Additional Omega-3 Food Sources

    • Broccoli, cauliflower, winter and summer squash, and green leafy vegetables like kale, spinach and collard greens, are good sources, but not as rich in Omega-3 fatty acid as salmon, walnuts or flax seeds.

      Likewise, you can also get Omega 3 from soy products (raw tofu, cooked soybeans and miso), herbs, like oregano and cloves, and from strawberries as well as raspberries.

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