Omega-3 fatty acids are compounds essential for human health. The body is unable to synthesize omega-3 fatty acids, so it needs to be obtained in the diet. Fatty fish, nuts and some marine vegetables contain omega-3 fatty acids. It's important for patients to eat foods that have both omega-3 and omega-6 fatty acids, since these two nutrients work together to keep the body healthy.
Fish
Fatty fish have high levels of omega-3 fatty acids. Several fatty fish are available to choose from when eating a diet rich in omega-3 fatty acids. Fish like salmon, mackerel and tuna are the primary fish known for its levels of the nutrient. These fish are also common in restaurants, so the dieter can find fish available when dining out. Omega-3 fatty acids are also available in less common fish. Eating fish like trout, herring, and sardines are also good for people who need to increase their dietary consumption of omega-3 fatty acids. Lobster and scallops are optional seafood sources for the nutrient.
Nuts and Seeds
Nuts and seeds are a good source of protein and omega-3 fatty acids. One of the top food products used to increase the amount of omega-3 fatty acids is flaxseed oil. Flaxseed is also found in seeds, which can be added to salads and yogurt. Flaxseed oil is available in extract form and added to food. Cod, liver, sardine and olive oil are also extracts that have high amounts of omega-3 fatty acids. Walnut oil and soybean oil are options for those people looking for an alternative that has a bit less fats in the ingredients.
Vegetables
Although vegetables aren't recognized for fatty acid compounds, several vegetables also contain healthy portions of omega-3 fatty acids in the diet. Spinach and lettuce are popular sources for omega-3 fatty acids, and spinach has anti-carcinogen properties that help protect against cancer. Turnips are popular garnish vegetables that also contain omega-3 fatty acids. Dandelion seeds and plant material are a good source. Kale is a garnish, which contains omega-3 fatty acids. Finally, mustard greens, beets and red leaf lettuce contain portions of omega-3 fatty acids.
Member Comments