Omega-3 fatty acids--also known as polyunsaturated fatty acids--are essential for the body to develop and grow normally, and crucial for many brain functions. The body does not manufacture omega-3 fatty acids, so they must be obtained through the food you eat. People who are deficient in omega-3 fatty acids may experience fatigue, dry skin, mood swings, poor circulation and heart problems. The best way to increase your omega-3 fatty acid levels is to eat foods which are rich in omega-3s.
Fish
The American Heart Association recommends eating at least two servings of fish each week to maintain healthy omega-3 fatty acid levels. While most fish are good sources of omega-3 fatty acids, fatty fish like salmon, mackerel, sardines, and albacore tuna contain the highest levels of omega-3 fatty acids. For example, 4 oz. of Chinook salmon has 2g omega-3, and the same amount of halibut has 0.6g, notes The World's Healthiest Foods website. The caveat to eating fish is that some fish contains high levels of mercury and other environmental contaminants that can cause adverse health reactions. When selecting fish, consider where the fish was obtained and to avoid fish like shark, king mackerel or swordfish that have the highest potential for mercury contamination.
Olive Oil
The University of Maryland Medical Center notes that the typical Mediterranean diet has a much healthier balance of omega-3 fatty acids than the typical American diet; as a result, people who consume a traditional Mediterranean diet are less likely to develop heart disease. One of the mainstays of the traditional Mediterranean diet is olive oil. Extra virgin olive oil has 0.2g omega-3 in 1 oz., but the omega-3 is destroyed if you heat it, notes The World's Healthiest Foods. Olive oil, and specifically extra virgin olive oil, is used to create dressings for salads and pastas, as a condiment instead of butter and is often taken plain as a daily health tonic. MayoClinic.com recommends substituting extra virgin olive oil for other fats in your diet because it is the least processed type of olive oil and, in addition to omega-3 fatty acids, it contains high levels of polyphenols which also promote cardiovascular health.
Walnuts and Flaxseed
In the September 2002 issue of "Asia Pacific Journal of Clinical Nutrition," medical doctor and researcher Artemis P Simopoulos' study on the the levels of omega-3 fatty acids that can be obtained from a variety of different legumes, seeds and nuts. His report listed flaxseed and walnuts as two sources of the highest levels of omega-3 fatty acids. The World's Healthiest Foods website also encourages the consumption of flaxseed and walnuts as potent sources of omega-3 fatty acids, noting that adding 1/4 cup walnuts and 1 tbsp. flaxseeds will add around 4g of omega-3 to your diet.
References
- University of Maryland Medical Center: Omega-3 Fatty Acids
- MayoClinic.com: Olive Oil: What are the Health Benefits?
- The World's Healthiest Foods: How Can I Get More Omega-3 in My Diet?
- American Heart Association: Fish and Omega-3 Fatty Acids
- "Asia Pacific Journal of Clinical Nutrition"; Omega-3 Fatty Acids in Wild Plants, Nuts and Seeds; Artemis P. Simopoulos M.D.; Oct. 2002
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