Vital for brain function and physical development, omega-3 oils are a type of "heart healthy" polyunsaturated fat, the University of Maryland Medical Center states. Along with reducing inflammation, omega-3 fats may help protect against heart disease, certain cancers, high blood pressure and arthritis when consumed in ample quantities. Because the human body cannot synthesize omega-3 fats on its own, this type of fat must come from dietary sources.
Flaxseeds
Flaxseeds--the small, high-protein seeds harvested from flax plants--are one of the richest sources of omega-3 oils available, with 2 tablespoons packing more than 3.5 g of omega-3 fats, according to World's Healthiest Foods. Whether you consume flaxseeds whole, ground or in the form of flaxseed oil, the omega-3 fats in this food promote cardiovascular health, brain development and healthy blood sugar levels. Along with their high concentration of healthy fats, flaxseeds offer a hefty dose of nutrition: These seeds contain vitamins B1, B2, C, E and carotene, in addition to the minerals iron, zinc, potassium, calcium, phosphorus and magnesium, according to pediatrician and author Dr. William Sears. Moreover, flaxseeds contain a special cancer-fighting compound called lignan, which may help reduce your risk of breast and colon cancer.
Salmon
Offering more than 2g of omega-3 fats in a 4-ounce serving, salmon is higher in omega-3 oils than nearly any other type of fish, World's Healthiest Food states. Compared to concentrated fish oils, the omega-3 in whole salmon is more readily absorbed by the body, and frequent consumption of this fish leads to lower levels of inflammatory chemicals in the bloodstream. As World's Healthiest Food explains, salmon's high concentration of omega-3 oils also encourages cardiovascular health by preventing erratic heart rhythms, reducing arterial blood clots and improving cholesterol ratios. Low in saturated fat, salmon provides additional nutrients such as selenium, vitamin B6, vitamin B12, phosphorus and magnesium.
Walnuts
Whether sprinkled over salads or eaten as a snack, walnuts can add a healthy dose of omega-3 oils to your day. A 1/4-cup serving provides nearly 2.3g of omega-3 fats, according to World's Healthiest Foods, and also offers high levels of the trace minerals manganese and copper. Due to their omega-3 content, walnuts offer an array of anti-inflammatory benefits that may help improve symptoms related to asthma, eczema, psoriasis and rheumatoid arthritis, along with boosting cognitive function and cardiovascular health.
Soybeans
Soybeans are a rich source of healthy oils, with 1 cup yielding more than 1g of omega-3 fats, according to World's Healthiest Foods. A staple in Asian cooking, soybeans may help reduce high cholesterol, improve coronary artery function and protect against several cancers. Although cooked soybeans provide ample omega-3 fatty acids, other soy products such as soybean oil, tofu and soy sauce are not rich sources of this fat.
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