Omega-3 fatty acids are considered essential fatty acids. This means they are necessary for optimum health, but your body cannot make them on its own so you must get them from food sources. Omega-3s can help reduce inflammation and lower risk factors for illnesses such as heart disease, cancer and arthritis, according to the University of Maryland Medical Center. Omega-3 fatty acid deficiency can lead to depression, memory problems, fatigue and mood swings. Supplementation is an option, but several quality food sources also exist.
Salmon
Salmon is a species of oily fish high in omega-3s. According to the Animal Facts page of the Canadian Geographic website, salmon are born in freshwater rivers, where they spend the first one to three years of life before departing for the ocean. Salmon will only return to the river to spawn. Salmon can be found in both the Atlantic and Pacific oceans.
Flaxseed
Just two tablespoons of flaxseed gives you 146 percent of your daily requirement of omega-3 fatty acids in the the form of alpha-linolenic acid, according to the World's Healthiest Foods website. Flaxseed can be consumed whole, ground, or as an oil. To get flaxseeds into your diet, simply scatter whole or ground seeds over salads or in oatmeal, bake them into quick breads or muffins or add some oil to your morning smoothie.
Walnuts
Walnuts grow on trees and are common in several parts of the world, including the U.S., China, Iran, Romania and France. Aside from walnuts' high omega-3 content, it is also a source of antioxidants, amino acids and monounsaturated fat.
Tuna
Tuna is a popular food, not only as a whole fish, but also from cans. Tuna are found throughout the various oceans of the world, and come in a few different varieites, including albacore, yellowfin, and both pacific and southern bluefin. Tuna are an oily fish that are high in omega-3s, but have come under scrutiny for high levels of mercury found in the flesh. Consult a guide like the Seafood Selector offered at the website of the Environmental Defense Fund to choose varieties of tuna and other seafoods with minimal contaminants.
Halibut
Halibut are large, diamond-shaped, bottom-dwelling fish that typically live in water up to 1200 meters, or nearly 4,000 feet, deep, according to the U.S. National Park Service. Halibut have higher levels of omega-3s and can be enjoyed baked, broiled or steamed. Deep-frying halibut in breading or batter is popular in many fish-and-chip restaurants.
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