Omega-3 fatty acids are necessary in the body for the proper functioning of cells. A December 2000 issue of the "Journal of Physiology and Pharmacology" reports that omega-3 fatty acids are beneficial in treating heart disease, inflammation and cancer.
The World's Healthiest Foods encyclopedia states that omega-3s may be better absorbed by the body when they are from food sources, rather than supplements. The food source with the highest amount of omega-3 is fatty fish. Those who aren't fish fans, or who are vegetarians, can take heart. Omega-3s are also available in other foods, although to a lesser degree.
Flax seed
Flax seed is the highest source of omega-3s, next to fish. Two tablespoons of flax seed contain 3.51 g of omega-3s, or 146 percent of the recommended daily value (DV.) Flax seed can be purchased at most health food stores, and can be ground, or left whole, and sprinkled on green salads or baked into breads and muffins.
Nuts
The Mayo Clinic reports that nuts contain more omega-3 fatty acids than most other plant sources. Walnuts are particularly high in omega-3s, with 1/4 cup containing 2.27 g, or 94.6 percent of the DV. Walnut oil is also loaded with omega-3s.
Vegetables
Several vegetables contain a fair amount of omega-3 fatty acids. One cup of baked winter squash contains .34 g, or 14.2 percent of the DV. Other vegetable sources are brussel sprouts, broccoli, cabbage, and leafy greens such as kale, spinach, and collards.
Eating a diet that is diversified in nuts, flax seeds, and vegetables is a great alternative way to obtain omega-3 fatty acids.
Member Comments