Omega-3 fatty acids, also known as polyunsaturated fatty acids, have been shown to reduce inflammation and may play a role in reducing the risk for certain diseases, including heart disease and arthritis. They're considered important for normal brain development. Their consumption also carries some potential risks. There are several types of omega-3 fatty acids, which can be found in different amounts in different types of food.
Fish and Seafood
Fish oil contains two types of omega-3 fatty acids -- docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Cold-water fish contain the highest amounts. Four ounces of salmon or mackerel contains about 4g of omega-3. Comparable portions of cod and crab contain 0.6g, and tuna contains about half that amount. Recommendations as of 2009, according to Tufts.edu, are to eat about 7 to 11g of omega-3 a week. Certain types of fish carry a risk of environmental contamination with toxins such as mercury, which needs to be taken into consideration when relying on fish as a source of omega-3 in the diet.
Beans, Nuts and Seeds
Nuts and seeds and their oils, are a source of omega-3s for people who don't eat fish, though the type of oil they contain, called alpha-linolenic acid, is thought to be less beneficial than fish oil. One ounce of walnuts contains 2.6g of omega-3s, and 1 tbsp. of walnut oil contains 1.4g. Flax seed oil has a high omega-3 content -- 6.9g per tablespoon. Almonds contain no omega-3 at all, while pistachios, pumpkin seeds and sesame seeds contain 0.1g per ounce. Bean sources of omega-3 include tofu, which contains 0.3g in a 4 oz. portion.
Vegetables
Vegetables are a relatively poor source of Omega-3s. Green and red lettuce contain only trace amounts, while spinach, kale and collard greens contain 0.1g per 1/2 cup. Canola oil contains a more significant amount -- 1.3g per tablespoon. Vegans can get omega-3s from algae supplements, which contain DHA, the type of omega-3 considered more beneficial. Some foods such as soy milk are fortified with omega-3s and are another source for vegans.
Member Comments