Omega 3 fatty acids are amino acids that are essential to healthy brain function, growth and development. Because the body cannot synthesize them, they must be obtained through diet or supplements. Fish, nuts and some vegetables are excellent sources of Omega 3 fatty acids; however, it's important to know that some foods have higher concentrations than others.
Flaxseed and Flaxseed Oil
Among all seeds and oils, flaxseed and flaxseed oil have the highest concentration of Omega 3 fatty acids. The three Omega 3 fatty acids that are most nutritionally important include alpha-linolenic acid, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). According to the Mayo Clinic, flaxseed and its derived oil contain the essential fatty acid alpha-linolenic acid, which is a biologic precursor to Omega 3 fatty acids. One ounce of flaxseed contains 1.8 grams of total Omega 3 fatty acids. One tablespoon of flaxseed oil is enriched with 6.9 grams of total Omega 3 fatty acids.
Chinook Salmon
Chinook salmon, a wild sustainable type of salmon indigenous to British Columbia, has the highest concentration of Omega-3 fatty acids. According to the World's Healthiest Foods website, wild salmon, such as Chinook and sockeye, are a fattier fish than pink salmon and contain higher amounts of Omega-3 fatty acids. Analysis of the fat composition of salmon showed a greater ratio of Omega-3 fatty acids to Omega-6 fatty acids and a healthy balance of saturated, monounsaturated and polyunsaturated fats. The American Heart Association recommends eating two servings of fatty fish, such as salmon, weekly. Salmon is one of the five most commonly eaten fish that has low levels of mercury.
Walnuts
Omega-3 fatty acids play an important role in brain function, including improving mood and sharpening memory. The walnut has the highest concentration of Omega 3 fatty acids in comparison to other nuts. According to the Tufts University School of Medicine Nutrition/Infection Unit website, 1 ounce of walnuts contains 2.6 grams of total Omega-3 fatty acids.
Fish Oil
Fish oil contains two of the three essential Omega-3 fatty acids, while plant oils contain only alpha-linolenic acid. One tablespoon of sardine oil, for example, contains 3.7 grams of total Omega-3 fatty acids while a similar portion of cod liver oil has 2.8 grams.
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