Food Sources Of Omega 3 Oils

Omega-3 oils are a class of fatty acids that are essential to human life. While low levels are needed to prevent deficiency, research indicates that higher intakes of omega-3 fatty acids may play a beneficial role in a variety of conditions that are associated with increased inflammation including cardiovascular disease, diabetes and rheumatoid arthritis. Omega-3 fatty acids are present in specific foods in varying types and amounts. The three main types of omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA is found in plants, while EPA and DHA are available from animal sources only, including fatty fish and eggs. The human body is able to convert ALA to EPA and DHA, but inefficiently. According to the Center for Science in the Public Interest, ALA appears to less beneficial than EPA and DHA. The adequate intake for ALA is 1,600mg per day for men and 1,100mg per day for women over age 19. There is no adequate intake established for EPA and DHA.

Fatty Fish

Fatty fish that live in cold water are sources of omega-3 fatty acids. The best sources include salmon, herring and sardines, which all contain more than 1,000mg of EPA and DHA combined per 3 oz. serving. Other fish that are sources of EPA and DHA are tuna, oysters and lake trout.

Nuts and Seeds

Flaxseed oil is a source of ALA, as are soybean oil and walnuts. According to the Linus Pauling Institute, 1 tbsp. of flaxseed oil contains 7,300 mg of ALA, while 1 tbsp. of soybean oil contains 900mg ALA, and 1 oz. of walnuts contains 260mg ALA.

Eggs

Eggs, especially omega-3 rich eggs, are sources of omega-3 fatty acids. When hens are fed flaxseed, they are able to convert the ALA in the flaxseed to EPA and DHA, resulting in an omega-3 enriched egg. According to the Center for Science in the Public Interest, some omega-3 rich eggs claim to have as much as 350mg of omega-3 per egg, but only 150mg comes from EPA and DHA, with the remaining 200mg coming from ALA. This is still a significantly higher level of EPA and DHA than most regular eggs.

Leafy Green Vegetables

According to the Encyclopedia of Healing Foods, leafy green vegetables are also food sources of ALA. One-hundred grams of kale has 180mg ALA, spinach has 115mg and broccoli has 129mg.