Omega-3's are essential fatty acids the body cannot make. The three sources of omega-3 fatty acid include eicosapentaenoic acid, or EPA; docosahexaenoic acid, or DHA; and alpha-linolenic acid, or ALA, according to the National Institutes of Health. These polyunsaturated fatty acids aid in the relaxation and contraction of muscles, blood clotting, digestion and cell division, among other functions in the body. A 2009 study in the journal "Nature Reviews Cardiology" reported that omega-3 fatty acids may have cardiovascular benefits, by lowering triglycerides and blood pressure. The Institute of Medicine of the National Academies recommends most individuals consume between 1 and 1.6 g of omega-3 fatty acids a day. Omega-3 fatty acids have both animal and plant food sources.
Fish and Seafood
Cold-water fish such as salmon, sardines and mackerel, contain a greater concentration of EPA and DHA omega-3 fatty acid than any other food source, according to the Tufts University School of Medicine. These fish provide 1.7 to 2.2 g of omega-3 fatty acid in every 4-oz. serving. According to Whole Foods Market, snapper, halibut, shrimp and scallops are other good seafood sources of omega-3 fatty acids.
Beans, Nuts and Seeds
Flaxseed and walnuts are rich sources of omega-3 fatty acid, containing 1.8 g and 2.6 g of omega-3 fatty acid per ounce, respectively. Soybeans are also a rich plant source of omega-3 fatty acid, containing 0.5 g of omega-3 fatty acid per 1/2 cup. Tofu, processed from soybeans, contains 0.3 g of omega-3 fatty acid per 4 oz., and is a healthy alternative to meat products.
Green Vegetables
According to Tufts University School of Medicine, spinach, kale, dandelion greens and collard greens contain about 0.1 g of omega-3 fatty acid per 1/2-cup serving. Whole Foods Market also mentions cauliflower, cabbage and Brussels sprouts as good sources of omega-3 fatty acids.
Oils and Supplementation
Omega-3 fatty acids can also be taken in supplement form or through the consumption of certain oils. Oils such as flaxseed, sardine and cod liver oil contain the greatest concentration of omega-3 fatty acids at 6.9 grams, 3.7 grams, and 2.8 grams per tablespoon, respectively, according to the Tufts University School of Medicine. In addition, walnut and canola oils are also good sources of omega-3 fatty acid. You can also get fish oil, flaxseed oil and walnut oil in supplement form.
References
- Tufts University School of Medicine: Nutrition/Infection Unit: Omega-3 fatty acids
- National Institutes of Health: National Center for Complementary and Alternative Medicine: Omega-3 Supplements: An Introduction
- Institute of Medicine: Dietary Reference Intakes: Macronutrients
- Whole Foods Market: Omega-3 fatty acids
- "Nature Reviews Cardiology"; Omega-3 fatty acids: cardiovascular benefits, sources and sustainability; John H. Lee et al.; December 2009
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