Consuming omega-3 fatty acids has been linked with a number of benefits, including improving the immune system's response. Omega-3s also have been shown to help maintain a healthy heart by reducing a person's risk of irregular heartbeat, slowing the production of plaque in the arteries and lowering harmful triglycerides and unhealthy cholesterol in the body. While the Food & Drug Administration has not currently issued a recommended daily allowance for omega-3 fatty acids, it is a good idea to consume several servings a week in order to experience heart-health benefits.
Fish Sources
Fish are known to be one of the most significant sources of omega-3 fatty acids in the body. Fatty fish are generally the highest in omega-3s and include mackerel, lake trout, herring, sardines, albacore tuna and salmon. Because fish also can be high in dangerous mercury levels, it is important to consume moderate amounts of fish each week while supplementing this with other non-fish omega-3 sources. Those looking to add omega-3s to their diet through eating fish also should vary their intake between farm-raised and wild-caught fish as each possesses different risks concerning toxins or other harmful contaminants.
Mollusks (such as oysters) also contain significant amounts of omega-3s.
Nuts and Seeds
Nuts and seeds also contain high amounts of omega-3s and can often be sprinkled on a person's morning cereal or yogurt. Such sources include flax seeds, walnuts, beechnuts, butternut seeds, chia seeds and pine nuts.
Nuts and seeds contain high amounts of alpha-linoleic acids, a form of omega-3s. These acids also are found in the oils of seeds, such as sunflower oil, safflower oil, corn oil and canola oil. Omega-3s are a type of polyunsaturated fat, meaning that they are liquid at room temperature.
A number of cereals and whole grains also are fortified with omega-3s or feature cereals with these seeds applied.
Vegetables
A large number of vegetables also contain significant amounts of omega-3s. These include cauliflower, cabbage, Brussel sprouts, soybeans, radish seeds, grape leaves, spinach, arugula, lettuce, turnip greens, kidney beans, pinto beans, kale and summer squash.
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