Your body needs essential fatty acids such as omega-3 but can't make them itself, so you have to get them from food or supplements. According to the University of Maryland Medical Center, Omega-3 essential fatty acids help reduce inflammation and may help lower your risk of heart disease or certain cancers. Omega-3 essential fatty acids are also important for proper brain function. Several types of foods contain omega-3.
Fish
Cold-water fish such as salmon, halibut and tuna are good sources of omega-3 essential fatty acids. These fish contain two types of omega-3: eicosapentaenoic acid, known as EPA, and docosahexaenoic acid, or DHA.
Nuts and Seeds
Walnuts, flaxseeds and pumpkin seeds contain alpha-linoleic acid, a third type of omega-3. The University of Maryland Medical Center advises people consuming flax seeds to grind the seeds within 24 hours of eating them in order to consume the highest levels of omega-3.
Oils
Canola oil, walnut oil, flax oil and soybean oil also contain omega-3 essential fatty acids, particularly alpha-linoleic acid.
Purslane
Purslane, a wild green that's used in some Middle Eastern dishes, is one of the few plant sources of both alpha-linoleic acid and EPA, according to Oklahoma State University. Purslane can be eaten in salads or lightly steamed as a vegetable.
Fortified Foods
Some food have omega-3 fatty acids added to them. Eggs from chickens fed special supplements contain omega-3, as do baked goods to which flax flour has been added. Butter substitutes made with omega-3-rich oils and cereals with added flax are other good sources of omega-3.
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