Essential nutrients cannot be synthesized by the body, rather they are obtained through the diet. Omega-3 fatty acids, such as alpha-linolenic acid, are essential polyunsaturated fats that may have several health benefits. The body converts alpha-linolenic acid into docosahexaenoic acid, known as DHA and eicosapentaenoic acid, known as EPA. According to the National Institutes of Health Office of Dietary Supplements, Omega-3 fatty acids decrease cardiovascular disease outcomes such as cardiac death and myocardial infarction, lower triglycerides and reduce joint tenderness in rheumatoid arthritis. Natural omega-3 fatty acids can be found in several foods.
Leafy Green Vegetables
Certain types of leafy green vegetables have modest amounts of omega-3 fatty acids. A 1/2 cup serving of fresh cooked spinach has 100 mg of omega-3. The same cooked serving size of kale, collard greens and dandelion greens also contain 100mg of omega-3, according to Tufts University School of Medicine.
Eggs
A standard supermarket medium-sized egg, weighing approximately 50g has 4mg of EPA and 36mg of DHA. It is possible to increase the omega-3 fatty acid levels in eggs by feeding chickens diets that are high in omega-3 nutrients such as flaxseed oil. For example, in one medium egg serving, Farm Pride Omega-3 Eggs have 270mg of DHA, Organic DHA Omega-3 eggs have 150mg of DHA and GoldEgg - Omega Choice had 260mg of DHA. Read the nutrition information on the carton carefully to determine the serving size that was used to calculate omega-3 content because some brands advertise the amount that is in two eggs instead of one.
Fish
A good source of omega-3 fatty acids is salmon, which is widely available, and comes in both fresh wild and farmed, as well as in the can. A 3 1/2 oz serving of Atlantic farmed has 862mg of EPA and 1,104mg of DHA, while Atlantic wild salmon has 321mg of EPA and 1,115mg of DHA. Canned sockeye salmon, drained but including both solids and bones, has 561mg of EHA and 884mg of DHA. Fresh bluefin tuna is also a good source, with 283mg of EHA and 890mg of DHA.
Vegetable Oils
Some vegetable oils are rich in alpha-linolenic acids. Of all the vegetable oils, flaxseed oil has the highest concentration, with 53,300mg per 100g of oil. Soybean oil has 6,789mg and canola oil contains 9,137mg of alpha-linolenic acid.
Nuts
Certain nuts contain high levels of omega-3 fatty acids. For example, a 1 oz serving of walnuts has 2.6g of omega-3 while dry roasted pecans have 300mg. Poppy seeds, pistachio nuts, sesame seeds and pumpkin seeds all have 100 mg of omega-3 per 1 oz serving.
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