Foods With The Highest Content Of Omega 3

An Omega 3 is a polyunsaturated essential fatty acid which helps the body by insulating the nerve cells and aiding in metabolism. Omega 3 fatty acids also promote the health of the skin, nails, hair, and the immune system. This fatty acid is called essential because the body cannot produce it on its own; it must be obtained through dietary intake, or through an omega 3 supplement.

Fish

Fish are the best food source for omega 3 fatty acids because products from a marine environment contain the highest amounts of omega 3, and are the only ones that can be converted to EPA and DHA within the body. EPA and DHA are two active ingredients that are important to the growth and development of the brain, as well as its nerve function. The fish with the highest content of omega 3 are mackerel, herring, sardines, tuna, lake trout, salmon, anchovies, and halibut.

Marine Plants

Second only to fish, marine plants are another top source for omega 3 fatty acids. Since they come from a marine environment, they can be converted by the body into EPA and DHA. Kelp is an example of a marine plant with omega 3 fatty acids that may be consumed.

Produce

Though produce sources of omega 3 cannot be converted to EPA and DHA in the body, they do contain the omega 3 essential fatty acid molecule, and are still beneficial to general health and well being. Dark green and leafy vegetables such as spinach, broccoli, and kale contain the most omega 3, and would be a good dietary source if eaten regularly.

Seeds and Nuts

Seeds and nuts also contain amounts of omega 3 fatty acids. Like produce, they cannot be converted to EPA and DHA, like the omega 3 from marine sources. However, they still carry the omega 3 molecule and so are still beneficial to the body. Walnuts, flax and pumpkin seeds contain the most, while hazelnuts, cashews, almonds, sunflower seeds, and sesame seeds all contain trace amounts.