Omega-3 fatty acids are essential fatty acids, meaning it is a necessary nutrient for human life but the body cannot make it. Omega-3 fatty acids have been shown to help reduce inflammation, promote brain function and play a role in normal growth and development, according to the University of Maryland Medical Center. Omega-3 fatty acids can be found in fish, nuts and seeds and some plant foods.
Fish
People should consume 2 to 4g of omega-3 fatty acids a day, according to the World's Healthiest Foods website. Certain fish are rich sources of omega-3 fatty acids. A 4-oz. serving of chinook salmon contains 2.1g, 4-oz. serving of baked scallops contains 1.1g, a 4-oz. serving of halibut contains 0.6g, a 4-oz. serving of shrimp and snapper contain 0.4g and a 4-oz. serving of yellow fin tuna and cod contains 0.3g. The omega-3 fatty acids in fish have been shown to reduce risk of heart disease by lowering LDL cholesterol, triglycerides and blood pressure, according to the University of Maryland. The type of omega-3 fatty acids found in fish are ecosapentaenoic acid, or EPA and docosahexanoic acid, or DHA. The American Heart Association recommends two servings of omega-3 rich fish a week for heart health.
Nuts and Seeds
Some nuts and seeds also contain omega-3 fatty acids. Flax seeds contain the highest amount of omega-3 fatty acids with 7g in a 1/4 cup serving and is considered an excellent source of the essential fatty acid, according to the World's Healthiest Foods website. A 1/4 cup serving of walnuts contains 2.3g of omega-3 fatty acids. Regular consumption of walnuts helps to lower blood cholesterol and triglyceride levels, according to the University of Maryland Medical Center. The omega-3 fatty acids found in walnuts and flax seed is alpha-linolenic acid. The body converts alpha-linolenic acid into EPA and docosahexanoic acid DHA. People can increase their intake of omega-3 fatty acids by adding flax seed or walnuts to yogurt, hot cereal and salad. Walnuts can also be eaten by themselves as a snack.
Legumes
Some legumes also contain rich amounts of omega-3 fatty acids, including soy and kidney beans. One cup of cooked soy beans contains 1.0 g of omega-3 fatty acids and 1 cup of cooked kidney beans contains 0.3g of omega-3 fatty acids, according to the World's Healthiest Foods website. Tofu also contains omega-3 fatty acids, with 0.4g in a 4 oz. serving. Soy beans and kidney beans can be easily incorporated into the diet to increase omega-3 fatty acid intake. Beans can be added to salads, soups, rice, pasta and vegetable dishes, and tofu can be used as a meat alternative in stir fries.
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