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Foods That Are High in Omega 3

Omega-3 fatty acids are essential fatty acids for the human body. They are crucial for proper functioning of the brain and nervous system and contribute to mental functions including learning, mood and memory. Omega-3 fatty acids are available in seafood, vegetables and vegetable oils.

  1. Types of Omega-3 Fatty Acids

    • There are several omega-3 fatty acids known to be active in the human body. Alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) are the three main ones. EPA and DHA are found in fatty fish and are both essential to the body. ALA is available from vegetable sources. EPA and DHA can be produced from ALA by the body.

    Fish

    • Cold-water fish such as salmon, tuna, and mackerel are excellent sources of omega-3 fatty acids. The American Heart Association recommends eating a serving of fatty fish at least twice a week. A 3-oz. serving of fish contains about 2g of omega-3 fatty acids. Other popular cold-water fish sources such as eel, lamprey, rainbow trout, anchovies, herring and halibut are also loaded with omega-3 fatty acids.

    Flax Seed

    • For vegetarians and those who do not like fish, an excellent source of omega-3 is flax seed. Flax seed is a rich source of ALA, which can be transformed into DHA and EPA by the body. According to Elaine Magee, author of "The Flax Cookbook," flax seed is "the most potent plant source of omega-3." One tbsp. of flax seed contains 2.4g of total omega-3 fatty acids. Flax seed oil, also known as linseed oil, can also be used in cooking and salad dressings as a valuable source of omega-3s. Flax seed can be purchased as whole seeds, ground seeds or oil.

    Healthy Oils

    • Another way to get dietary omega-3s as well as balance your omega-6 consumption is to replace some of your cooking oils with oils rich in omega-3 fatty acids. Walnut oil, grape seed oil, canola oil and olive oil are high in omega-3 fatty acids.

    Nuts

    • Nuts are rich sources of omega-3, with walnuts the richest. A one-oz. serving of walnuts contains about 2.5g of omega-3 fatty acids. Almonds, pecans and cashews also contain significant portions of omega-3 fatty acids. Eat nuts raw as a snack, or enjoy nut butters for a healthy source of these valuable omega-3 sources.

    Vegetable Sources

    • The most significant vegetable sources of omega-3 fatty acids are the micro-algaes Crypthecodinium cohnii and Schizochytrium. These two algae are the primary source of vegetarian omega-3 fatty acid supplements.

      Other vegetable sources of lesser value include broccoli, spinach, cantaloupe, kiwi fruit, kidney beans, cauliflower and grape leaves.

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