Omega-3 fatty acids are divided into three main types: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). The body readily uses DHA and EPA, but ALA requires conversion to DHA and EPA inside the body. Experts at the University of Maryland Medical Center (UMMC) state that a diet high in Omega-3 fatty acids may reduce inflammation and associated disorders. It may also help prevent several chronic diseases, including cancer, arthritis and heart disease. According to researchers at the Cleveland Clinic, Omega-3 fatty acids are not produced in the body and must be obtained from food sources.
Cold Water Fish
Cold water fish, such as mackerel, halibut, salmon, albacore tuna, sardines and herring, are some of the best sources of both EPA and DHA. Experts at the Cleveland Clinic state that salmon and herring typically have the highest levels of Omega-3 fatty acids, with 3 oz. of canned sardines and 2 oz. of canned anchovies also providing more than 1 gram of Omega-3 fatty acids. Experts at the American Heart Association (AHA) recommend eating fish high in Omega-3s at least twice a week.
Nuts, Beans and Seeds
Many nuts, beans and seeds are high in Omega-3 fatty acids. Flaxseed and walnuts are two foods highest in ALA, according to the AHA. Grapeseed oil, soybeans, pumpkin seed oil and perilla seed oil are other good dietary sources of fatty acids. The Vegetarian Society of the United Kingdom states that adding just 1 tsp. of flaxseed oil to the diet each day will meet the recommended intake of Omega-3 fatty acids.
Plants and Vegetables
A number of plants and vegetables, including purslane, broccoli, cabbage, cloves, cauliflower, romaine lettuce and oregano, are high in Omega-3 fatty acids. The Vegetarian Society of the United Kingdom states that most of the fat content in green, leafy vegetables is ALA, with broccoli containing 0.13 gram per 100 gram serving. Other good plant sources of Omega-3 fatty acids include algae and krill, according to the experts at the UMMC.
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