Omega-3 fatty acids are also referred to as polyunsaturated fatty acids. Fatty acids are components of fat, which form chemical bonds with other molecules. Polyunsaturated means that there are two or more double bond connections to other molecules. These essential fatty acids are important for overall health and cognitive function. Since the body cannot synthesis omega-3 fatty acids, food is the only source of these nutrients.
Cold-water Fish
Two of the most important omega-3 fatty acids are found in fatty fish, particularly fish that thrive in cold waters. Eicosapentaenoic acid or EPA and docosahexaenoic acid or DHA exist in high concentrations in fish such as salmon, mackerel, sardines, tuna, swordfish and bluefish. Reducing the risk for cardiovascular disease is the most recognized health benefit of omega -3 fatty acids. The American Heart Association recommends eating at least two servings of fish, particularly fatty fish such as salmon, mackerel, tuna and sardines, a week. One serving equals three and one half ounces of cooked fish. High levels of mercury, PCBs or polychlorinated biphenyls and other environmental contaminates in fish raise concerns about safety. Shrimp, canned light tuna, salmon, pollock and catfish have low concentrations of mercury. Swordfish, shark and tilefish contain high levels of mercury.
Fish Oil
Cod liver oil and sardine oil have high concentrations of omega-3 fatty acids. There are 3.7 grams of omega-3 in one tablespoon of sardine oil and 2.8 grams in the same measurement of cod liver oil. Fish oil can be obtained naturally by eating fish or taken in supplemental form. According to MedlinePlus, fish oil supplements are often derived from mackerel, herring, tuna, halibut, salmon, cod liver oil, whale blubber or seal blubber.
Nuts
Nuts are the best plant-derived source of omega-3 fatty acids. The high calorie content of nuts comes from monounsaturated and polyunsaturated fats. Walnuts have a high concentration of omega-3 with 2.6 g per 1 oz. serving. Other nuts like almonds, hazelnuts, pistachios and pecans are sources of polyunsaturated fatty acids.
Flaxseed and Flaxseed Oil
Flaxseed and flaxseed oil are rich sources of alpha-linolenic acid or ALA, which is a type of omega-3 fatty acid found in plants. It can be converted into the two most important omega-3 fatty acids, EPA and DHA. Flaxseed oil has a high concentration of ALA in comparison to walnut, canola and soy oils.
Green Vegetables, Legumes and Whole Grains
Green vegetables are another plant-based source of alpha-linolenic acid. Frank Sacks, M.D., a Professor of Cardiovascular Disease Prevention at the Harvard School of Public Health points out that spinach, Brussels sprouts, kale and salad greens are vegetable sources of omega-3 fatty acids. Other plant-based sources of ALA are legumes such as navy beans, pinto beans and lentils. Whole grains including barley, wheat, oats and rice contain ALA.
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