Omega-3 fatty acids offer many benefits to health, helping to protect against heart attacks, some types of cancer and eye disease. These fatty acids are not oils, but a person can find them in some types of oil. Some people choose to take supplements that contain this essential nutrient, but other people may add food sources. The recommended daily allowance for omega-3 varies for each person, but knowing the foods that contain omega-3 will help in making the best dietary choices.
Plant Oils
Certain plants may provide a source for omega-3 acids. These sources include flaxseed, soybeans and pumpkin seeds, says the University of Maryland Medical Center. Oils from these and other sources also contain this fatty acid, but some options may offer more omega-3 content. For example, 1 tbsp. of flaxseed oil contains approximately 7g of omega-3, while 1 tbsp. of soybean oil or canola oil has approximately 1g of omega-3.
Nut Sources
Walnuts contain omega-3 fatty acids, and this may work as a food source for some people. Both black walnuts and English walnuts contain omega-3, but English walnuts make the best choice, if eaten for omega-3 content. English walnuts have 2.6g of omega-3 in 1 oz. of nuts, while 1 oz. of black walnuts has less than 1g of omega-3, says the Linus Pauling Institute at Oregon State University. Walnuts may offer a relatively simple way of increasing omega-3 intake because they work well in salads and in baking.
Fish Sources
Many types of fish contain omega-3 fatty acids. Salmon, mackerel and tuna offer significant amounts, says the American Heart Association. Herring, oysters, sardines and rainbow trout have omega-3 as well, but some make better options than others. For example, in a 4-oz. serving, salmon has 1.7g of omega-3 fatty acids while a 4-oz. serving of rainbow trout has less than 1g. Canned mackerel has around 2g per 4-oz. serving, while the same amount of canned tuna has 0.3g.
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