High Omega-3 & Protein Foods

Polyunsaturated fatty acids, also known as omega-3 fatty acids, play a crucial role in brain function, according to the University of Marlyand Medical Center. They're becoming an increasingly popular part of the American diet because they're also believed to reduce the risk of heart disease. The primary sources of the various types of omega-3 fatty acids are fish, plant and nut oils, each of which have different levels and quality of protein.

Fish and Seafood

According to World's Healthiest Foods, a website of the George Mateljan Foundation, salmon, Chinook, sardines, halibut, shrimp and snapper are the most abundant seafood sources of omega-3s. These foods are a good source of a polyunsaturated fat called eicosapentaenoic acid or EPA and docosahexaenoic acid or DHA. The American Heart Association calls these foods good sources of protein that are low in saturated fat, but recommends caution because some fish and seafood contain high levels of mercury and other toxins.

Seeds

World's Healthiest Foods lists flaxseeds as the most nutritionally dense source of omega-3 fatty acids. The many nutritional benefits of flaxseeds can be obtained by eating whole or ground seeds, but 20 g of whole flaxseeds contains only about 4 g of protein. A more protein-rich seed source of omega-3 fats is hemp seed, which is up to 35 percent protein. According to the food editor of the "Today" show, hemp seed protein is the most balanced source of omega-3s, in the ideal ratio to the more common omega-6s. Other notable seeds sources are pumpkin, canola, mustard and perilla seed.

Nuts

Walnuts and soybeans make World's Healthiest Foods' list of excellent omega-3 sources. In fact, walnuts are a more nutritionally dense source of polyunsaturated fats than the best fish sources. Walnuts are also a moderate source of protein, with 4 g per ounce. Soybeans and related products like tofu, contain modest amounts of omega-3, but are good sources of protein. Like seeds, nuts contain alpha-linoleic acid or ALA, a precursor to the EPA found in fish. A minority of people, however, are unable to convert ALA to EPA and therefore do not receive the same benefit from eating vegetarian sources of omega-3.

Vegetables and Spices

A variety of vegetables and spices are also commonly listed as good sources of omega-3 fats. Dried cloves and oregano are actually very good sources according to World's Healthiest foods, containing more omega-3s per ounce than fish. Cauliflower, cabbage, broccoli, Brussels sprouts, squash, kale and spinach are all listed as good sources. Unfortunately, these vegetables tend to be very low in protein, but may be combined with other protein-rich foods to increase the nutritional content of a meal.

Supplements and Oils

Several of the best sources of omega-3 fats have been conveniently reduced to oils or pill-like supplements. Fish oil, for example, contains about 0.17 to 0.56 g of EPA and 0.072 to 0.31 g of DHA per 5 g. Unfortunately, the consequence of this convenience is the loss of the protein content of the fish or seafood. The same thing occurs when walnuts, hemp seed or flax is reduced to an oil. In addition, the omega-3 in these plant-derived oils is very delicate and must be kept refrigerated and shielded from light.