What Oils Are High In Omega 3 Fatty Acids?

Omega-3 fatty acids are polyunsaturated fatty acids that are essential to many processes in the body. Because the body does not produce them on its own, foods that contain them must be included in the diet. Omega-3s are found in a variety of foods and oils. Flax seed oil, cod liver and sardine oils are just a few sources.

Flax Seed Oil

Flax seed oil is high in omega-3 and omega-6 polyunsaturated fatty acids. It contains ALA or alpha-linolenic acid. Essential fatty acids are used by the body to support a variety of functions. Chronic heart disease, inflammation and arthritis have shown improvement when adequate amounts of omega-3s are consumed, according to the University of Maryland Medical Center.

There is approximately 6.9 grams of omega-3 fatty acid in each tablespoon of flax seed oil, according to Tufts University.

The seeds of the flax plant are coldpressed to extract the flax seed oil. Flax has been used throughout the world for centuries.

Cod Liver and Sardine Oils

Fish are known to be high in omega-3 and omega-6 fatty acids. Mackerel, herring, cod, sardines, and salmon have high concentrations of fat. The higher the concentration of fat, the more oil that is produced. Fish oils can be found in liquid and capsule forms.

According to Tufts University, most fish oils have some omega-3 fatty acid content. Cod liver oil and sardine oil are shown to have 2.8 g and 3.7 g of omega-3 fatty acids respectively. It is recommended that at least two servings of fish be eaten every week to gain the desired amount of omega-3 fatty acids.

Other Oils

Walnuts, soybeans and canola each have a fair amount of omega-3 fatty acids. The oil is produced from the nuts or seeds of the plants. Soybean and canola oils can be used in cooking and baking, while walnut oil can be found in supplement form.

According to Tufts University, walnut and canola oil contain approximately 1.3 g of omega-3 fatty acids per tablespoon. Unhydrogenated soybean oil contains a little less than 1 g of omega-3 per tablespoon. Olive, poppy seed, pumpkin seed and sesame seeds all contain small amounts of omega-3s, usually amounting to less than a 10th of a gram per tablespoon.