Omega-3 fatty acids are essential for optimum health. They are helpful in treating high cholesterol, protecting against heart disease, lowering blood pressure, relieving arthritic inflammation and even increasing the body's levels of calcium. The University of Maryland Medical Center explains that they cannot be made by the body, so they must be consumed from outside sources. Knowing what foods contain omega-3s will enable you to add them to your diet.
Fatty Fish
Fatty fish are an excellent source of omega-3 fatty acids, and Aurora Health Care in Wisconsin names fish as the main source of omega-3s. The best choices are cold-water fish such as salmon, halibut, tuna, herring, snapper, cod and even shrimp and scallops. The American Heart Association recommends consuming fatty fish at a minimum of two meals per week. When you substitute fish for another type of meat, you are eating less saturated fat and cholesterol, which also benefits heart health.
Nuts and Seeds
Flaxseeds are one of the best sources of omega-3s. The World's Healthiest Foods, or WHF, encyclopedia lists 2 tablespoons of flaxseeds as having 3.51 grams of omega-3. Walnuts and mustard seeds are also high in omega-3 content. Oils made from flaxseeds and walnuts are also touted for their rich omega-3 content. However, as WHF explains, the higher content is in the whole product, rather than the oil. This is because the shell from the seeds and nuts naturally protects the oil. When they are pressed and the oil is extracted, it is exposed to light and air, which can take away from its nutrient content. It is recommended that these oils are stored in the refrigerator, away from light. Do not cook with them, but if you want their omega-3 benefits, use them on a salad. Other nuts and seeds to choose from are Brazil nuts, pumpkin seeds, rapeseed and wheat germ.
Vegetables
The first reaction with vegetables is that they don't contain any fat whatsoever, but there are several types that are sources of omega-3 fatty acids. Boiled cauliflower, cabbage, broccoli and brussels sprouts are vegetables that contain higher levels of omega-3s. While they hold between .17 and .34 g of omega-3, fish, nuts and seeds are still much better choices. However, selecting these vegetables can add to your daily intake. Other vegetables are spinach, kale, romaine lettuce and collard and turnip greens.
Other Foods
There are several other foods that contain omega-3 fatty acids, although they are not very high in content when compared with fish and nuts/seeds. These foods are soybeans, tofu, miso, raspberries and mung beans.
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