Sources Of Food High In Omega 3

Omega-3 fatty acids are polyunsaturated fatty acids vital for brain function, growth and development. The body cannot make these acids on its own, and they must be obtained through food sources. Consuming adequate amounts of omega-3 fatty acids through diet or supplements may also reduce your risk of chronic diseases such as cancer, heart disease and arthritis, according to the University of Maryland Medical Center. Symptoms of Omega-3 deficiency include fatigue, depression, mood swings, poor memory, dry skin, heart problems and decreased circulation.

Vegetable Oils

Alpha-linolenic acid, an omega-3 fatty acid also known as ALA, is found in many different vegetable oils, according to the National Institutes of Health Office of Dietary Supplements. Commonly used vegetable oils rich in these acids include safflower oil, sunflower oil, corn oil, canola oil, soybean oil, flaxseed oil, olive oil, pumpkin seed oil, perilla seed oil and walnut oil. Processed foods made with these oils also contain large amounts of omega-3 fatty acids.

Fish, Seafood and Fish Oil

Fish oils and fresh or canned fatty fish, such as herring, salmon, halibut, sardines, mackerel and tuna, are the primary sources of eicosapentaenoic acid and docosahexaenoic acid in the diet, according to the National Institutes of Health National Center for Complementary and Alternative Medicine. These fatty acids, also known as EPA and DHA respectively, are two of the three major types of omega-3 fatty acids. Similar to fish oils, algae oils also are available as dietary supplements for those who require a vegetarian source of DHA. Krill, a type of shrimp-like crustacean found in the ocean, also contains high levels of omega-3 fatty acid.

Other Sources

Dark leafy vegetables contain trace amounts of omega-3 fatty acids, according to "More Choices: Eat Well Live Well" by Cheryl D. Thomas Peters. It would take around 1 lb. or 9 cups of raw kale or broccoli a day to meet the minimum requirements. Other foods that provide significant Omega-3 fatty acids include flaxseeds, walnuts, firm tofu, soybeans, organ meats, pumpkin seeds, purslane and English walnuts. Consuming as little as 2 tsp. flaxseeds, 3 tbsp. walnuts, 6 oz. firm tofu, or 1 cup cooked soybeans daily is enough to meet the minimum requirement, according to Peters.