Omega-3 fatty acids are essential for human health but, like vitamins, the body cannot make these essential nutrients and thus needs to acquire them from supplements food products. Omega-3 fatty acids contribute to the health and functioning several different parts of the body, including the brain, heart, and blood vessels. They are also naturally anti-inflammatory, and may help reduce the risk of heart disease, arthritis, and even some types of cancer. There are several different types of food products that are rich in omega-3 fatty acids.
Cold Water Fish
Fish that live in cold water are the great sources of omega-3 fatty acids. Specifically, these fish are rich in eicosapentaenoic acid, abbreviated EPA, and docosahexaenoic acid, abbreviated DHA. Interestingly, canned salmon is the best fatty acid source, providing about 2.2 g of omega-3 fatty acids, including DHA and EPA combined, per 4 oz serving. The next best source is sardines, which have 1.8 g of omega-3 fatty acids per 4 oz serving. Additionally, 1 tbsp of sardine oil has 3.7 g of omega-3 fatty acids in 1 tbsp. Fresh or frozen salmon, swordfish and bluefish all provide about 1.7 g per 4 oz serving.
Seeds
Certain seeds are rich in the omega-3 fatty acid alpha-linolenic acid, abbreviated ALA. Flaxseed and flaxseed oil are the seeds with the most ALA, with flaxseeds providing 1.8 g of ALA per 1 oz serving and flaxseed oil providing an impressive 6.9 g per 1 tbsp serving. Poppy seeds, pumpkin seeds, and sesame seeds all have some ALA, but only about 0.1 g per 1 oz serving.
Nuts
Like some seeds, some nuts are a great source ALA. Walnuts are the richest source of omega-3 fatty acids, providing 2.6 g per 1 oz serving. Pecans have 0.3 g per 1 oz serving and pistachios have 0.1 g per 1 oz serving. Oil extracted from walnuts is available for cooking and as a supplement and has 1.4 g per 1 tbsp portion.
Soybeans
Soybeans, either dried or processed to make tofu, are also a great source of the ALA type of omega-3 fatty acid. One-half cup of dried soybeans has 0.5 g of ALA, and one 4 oz portion of tofu has 0.3 g of ALA. Unhydrogenated soybean oil is also available for cooking or as a supplement and provides 0.9 g of omega-3 fatty acids per 1 tbsp.
Dark Leafy Greens
Vegetables are not the best source of omega-3 fatty acids, but some of the dark green leafy vegetables do have detectable levels of these essential nutrients. Spinach, dandelion greens, kale and collard greens all have 0.1 g of omega-3 fatty acids in a 1/2 cup portion.
Member Comments