The human body is not able to synthesize its own omega-3 fatty acids; they must be obtained through diet. Omega-3 fatty acids serve several important functions in the body such as contributing to normal growth and development, as well as aiding in cell membrane maintenance. They provide additional health benefits that include decreasing the risk of cardiovascular disease, cancer and arthritis, according to the University of Maryland Medical Center. Omega-3 fatty acids are found in several types of foods.
Fish
The American Heart Association recommends that adults consume two 3.5 oz. servings of fatty fish per week. This is approximately 3/4 cup of flaked fish. Several types of fish are high in omega-3 fatty acids including herring, lake trout, sardines, salmon, mackerel and albacore tuna. Certain fish can contain high levels of mercury, including king mackerel, swordfish, shark and tilefish, and should be avoided.
Shellfish
Some shellfish are good sources of omega-3 fatty acids. For example, 4 oz. of cooked lobster contains 100 mg of omega-3 fatty acids; the same serving size of soft shell cooked crab has 600 mg of the fatty acids. Four ounces of fresh, frozen or cooked Maine scallops contains 500 mg of omega-3s.
Nuts
Nuts are portable and delicious snacks that are also good sources of omega-3 fatty acids. For example, 1 oz. of walnuts has 2.6 g of omega-3s. Walnut oil, which can be used as an accent oil or condiment has 1.4 g per tablespoon. Dry-roasted pecans have 300 mg per oz. The cooking method makes a difference in the omega-3 content of pistachios. Oil-roasted pistachios have 100 mg of omega-3s per ounce, while the same amount of dry-roasted pistachios has 300 mg of omega-3s, according to the Tufts University School of Medicine. It is important to note that not all nuts contain omega-3 fatty acids. Dry roasted almonds have none, for example.
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