According to the National Institutes of Health, Office of Dietary Supplements, the polyunsaturated fatty acid, alpha-linolenic acid, ALA and linoleic acid, LA cannot be made in the body and must be ingested through diet. ALA is an Omega-3 fatty acid and LA is an Omega-6 fatty acid. According to the Institute, the diet should contain more Omega-3 fatty acids then Omega-6 fatty acids. The Institute goes on to say that research shows that consumption of Omega-3 fatty acids reduces all cause mortality in patients and reduces the risk of cardiovascular disease. Omega-3 fatty acids can be found in fish and MayoClinic.com recommends eating fish rich in Omega-3 at least twice a week.
Salmon
According to Salmon of the Americas.com, ocean farmed salmon is packed with Omega-3 fatty acids, high quality proteins and low in saturated fat. Salmon contains high levels of polyunsaturated fat or the good fat and is very low in saturated fat or bad fat. Salmon is a high protein food and a serving contains around 183 calories. The high quality proteins in salmon contain necessary amino acids for growth and to build muscle. Ocean farmed salmon contains 1.9g of Omega-3 fatty acids per serving.
Canned Tuna
Canned tuna is another source of Omega-3 fatty acids states MayoClinic.com. According to the United States Department of Agriculture.gov, a 3-oz serving of canned tuna contains 22g of protein. Tuna does not contain as many Omega-3 fatty acids as salmon or mackerel, according to MayoClinic.com, but nonetheless it is a healthy way to add some Omega-3 fatty acids to the diet. The health benefits of a low calorie, high protein food with the additional benefit of Omega-3 fatty acids makes tuna an excellent dietary choice.
Mackerel
According to Salmon of the Americas.com, mackerel contains 2.3g of Omega-3 fatty acids per serving. There are at least 48 different types of mackerel. They are found in both the Pacific and Atlantic oceans. A mackerel caught in the spring may be only 3 percent fat, whereas a mackerel caught in the fall may be 30 percent fat. Mackerel eat small fish such as anchovies and sardines, which accounts for their high fat content and the Omega-3 fatty acids that are in mackerel.
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