|  | Diet Nutrition | Nutrition

Foods High in Omega 3 & 6

Omega-3 and Omega-6 are essential fatty acids (EFAs). EFAs are necessary for proper body function, but the human body cannot synthesize them on its own. Therefore, any EFAs must be obtained in the diet. According to the American Heart Association, there are several different types of Omega-3--EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid) and ALA (alpha-linolenic acid). Linoleic acid, LA, is the main type of Omega-6. Different types of Omega 3 & 6 are available from different types of foods.

  1. Salmon

    • Salmon is perhaps the food richest in Omega-3 fatty acids. A 3oz. fillet of of wild Atlantic salmon contains over 2,000mg of Omega-3, types EPA and DHA, the most beneficial types, according to the American Heart Association. It also contains nearly 200mg of Omega-6.

    Other Fish

    • Fish in general, and especially oily ocean fish, are excellent sources for Omega 3 & 6. A 3oz. serving of herring offers over 1,800mg of Omega-3 and 150mg of Omega-6. A similar size portion of Atlantic mackerel contains 1250mg of Omega-3 and 125mg of Omega-6. Other fish that are good sources for these nutrients include tuna and sardines.

    Nuts & Seeds

    • Walnuts are perhaps the best source for Omega-6. One ounce of English walnuts boasts over 10,000mg of Omega-6, along with 2,500mg of Omega-3 (ALA.) Sunflower seeds contain just over 9,000mg of Omega-6 but a minimal amount of Omega-3. Pecans and almonds are also good sources for Omega-6 fatty acids.

    Oils

    • Oils are also one of the best ways to incorporate Omega 3 & 6 into your diet. Commonly used canola oil contains 1,000mg Omega-3 and 2,500mg Omega-6 per tablespoon. Safflower oil has even more Omega-6--10,000mg--although it has little Omega-3. Soybean and corn oils are also good sources of Omega-6, and decent sources of Omega-3.

    Omega 3 Dietary Recommendations

    • Eating fish at least twice a week should supply enough Omega-3 for a healthy person, without diagnosed heart disease. According to the American Heart Association (AHA), those affected by heart disease should make sure to consume at least one gram of EPA and DHA a day. Although supplements are available, the AHA recommends fresh fish as the best source.

Nutrition - Related Articles