Your body needs omega-3 fatty acids for many reasons including brain function, growth and development. Consuming them appears to benefit many conditions including high cholesterol, heart disease and inflammatory conditions like arthritis. Unlike some substances, your body cannot manufacture them on its own, meaning you can only get these beneficial fats through diet and supplementation. While only a limited number of foods contain them naturally, be on the lookout for foods fortified with these fatty acids that do not normally contain them.
Fatty Fish
Fatty fish represent the richest source of omega-3 fatty acids. The best sources include salmon, tuna, mackerel, trout, sardines and herring. The University of Maryland Medical Center recommends eating these types of fish at least twice a week to promote heart health.
Flaxseeds
Flaxseeds represent a rich source of non-animal omega-3 fatty acids. You can buy flaxseeds already ground or buy them whole and grind them on your own. You can also consume about a tablespoon a day of the oil as recommended by physician Dr. Bill Sears. They make a great addition to a variety of foods including salads, cereals and soups. Sprinkle a couple of tablespoons on to get those beneficial fatty acids. Sears notes that the omega-3 fatty acid alpha linolenic acid, or ALA, comprises up to 60 percent of flax oil. You can also find many foods like breads and nutrition bars that add flaxseed as an ingredient.
Nuts
Hempseeds, which are actually a nut, represent a rich source of ALA. They also contain omega-6 fatty acids and represent an ideal balance between the two. Like flaxseed, you can consume the food whole, use the oil or buy foods that contain hempseed. You will also find omega-3 fatty acids in walnuts.
Other Sources
You can also find omega-3 fatty acids in tofu and other whole soy products, olive oil and canola oil. These sources represent less rich sources of omega-3 fatty acids, however.
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