Good Sources of Omega 3

Omega-3 fats are essential in the diet because they play a role in building and maintaining health, but are not made in the body, according to the University of Maryland Medical Center. The American Heart Association says omega-3 fats are healthy because they can lower LDL cholesterol, the bad cholesterol, and reduce risk of coronary artery disease.

Salmon

Salmon are coldwater fish found in the northern Atlantic and Pacific oceans. Chinook salmon, sometimes called King salmon, is the largest type of salmon from the Pacific Ocean. A 4-oz. serving of Chinook salmon, either broiled or baked, provides 262 calories and 2.09 g of omega-3 fatty acids, according to The George Mateljan Foundation.

Research by E.O. Elvevoll published in "Lipids" in 2006 discovered that fish consumption is more effective in increasing blood levels of omega-3 fatty acids than fish oil supplements. The research compared four groups of volunteers who were given cooked salmon, smoked salmon, cooked cod and cod liver oil supplements, and the control group, which did not have fish or supplements. The cooked salmon group had the largest boost in omega-3 fatty acids of any group--129 percent increase in eicosapentaneoic acid and 45 percent increase in docosahexeneoic acid. These results are dramatic considering that the cooked salmon group consumed 1.2 g per day of omega-3 fats, whereas the cod liver oil group consumed 250 percent of that amount at 3.0 g per day.

The researchers suggest that the larger absorption rate from fish versus fish oil supplements is due to physiochemical structures of the fats. Another explanation for these results is that omega-3 fatty acids from fish occur in the natural triglyceride form, whereas most fish oil supplements contain an ethyl ester form that occurs during a molecular distillation process, according to Vital Choice.

Walnuts

Nuts are a good source of alpha-linolenic acid, a type of omega-3 fatty acid. Walnuts are especially high in alpha-linolenic acid compared with other nuts, according to The George Mateljan Foundation. One-quarter cup of walnuts provides 164 calories and 2.27 g of omega-3 fatty acids. Walnuts can be eaten alone as a snack or added to salads, vegetables dishes and desserts.

Flaxseed

Flaxseeds are very small with a smooth, hard shell that ranges in color, mostly amber or brown. Flaxseeds are available whole, ground or in oil form. Flaxseeds have a high content of alpha-linolenic acid. According to The George Mateljan Foundation, 2 tbsp. of flaxseed contain 95 calories and 3.51 g of omega-3 fats, making it one of the densest sources of omega-3 fat. Flaxseed can be added to many types of dishes, such as cereals, grains, breads, cakes and vegetables.