Omega 3 is a group of fatty acids essential for a healthy body. The University of Maryland Medical Center states that omega-3 fatty acids may help to reduce inflammatory activity within the body, lowering the risk of serious illnesses including heart disease, arthritis and cancer. Because humans cannot synthesize omega-3 fatty acids, they must obtain these useful nutrients from what they eat. Many healthy foods are available that provide significant amounts of omega-3 fatty acids.
Vegetables
The Harvard School of Public Health indicates that certain vegetables are high in omega-3 fatty acids, specifically containing alpha linolenic acid or ALA. Brussels sprouts, kale and spinach top the list of vegetables. Walnuts are another good source of ALA.
Oils
Edible oils can provide significant amounts of omega-3 fatty acids. The Mayo Clinic lists canola, soybean, flaxseed and olive oils as being rich in alpha linolenic acid. Oils from fish such as salmon, sardines, cod liver, menhaden and herring are another source of omega-3 fatty acids providing both eicosapentaenoic acid, or EPA, and docosahexaenoic acid, also called DHA.
Fish
The same fish that offer oils with omega-3 fatty acids also provide these essential nutrients through their flesh. The Linus Pauling Institute lists several varieties of salmon---including sockeye, Chinook and Atlantic salmon, herring, all species of tuna, trout and sardines that all provide high levels of omega-3 fatty acids. A single serving of salmon, for example, contains more than twice the recommended daily requirement for both EPA and DHA. Shellfish such as oysters, clams and crabs are also good sources.
Tofu
Tofu, the fermented curd made from soybeans, is another healthy source of the alpha linolenic acid. The Linus Pauling Institute states that 1 cup of tofu contains over 1000 mg of ALA, which either meets or exceeds the recommended daily amount for the average adult.
References
- Linus Pauling Institute: Essential Fatty Acids
- Harvard School of Public Health: Ask the Expert: Omega-3 Fatty Acids
- Mayo Clinic: Omega-3 Fatty Acids, Fish Oil, Alpha Linolenic Acid
- Self Nutrition Data: Foods highest in Total Omega-3 fatty acids
- University of Maryland Medical Center: Omega-3 Fatty Acids
Member Comments