Omega 3 fatty acids are essential to brain function, growth and development, but your body can't produce them on its own. You need to consume omega-3 either by taking a supplement or by eating foods that contain them. This nutrient can help counteract some of the effects of omega-6 fatty acids, which are found in meat and certain vegetable oils that are far too common in the Western diet. Inflammation is an immune response that is a helpful in addressing infections and injuries, but can be detrimental when it is prolonged or chronic. Omega-6 tends to increase inflammation in the body. Omega-3 fatty acids decrease inflammation levels.
ALA, DHA and EPA
ALA is alpha-linolenic acid, a form of omega-3 fatty acid that is found in nuts, flax seeds, soybeans and canola oil. DHA and EPA are two types of omega-3 fatty acid commonly found in fish. EPA stands for eicosapentaenoic acid and DHA is docosahexaenoic acid. In reading the labels of omega-3 supplements you will notice that these fatty acids are offered in a range of ratios in omega-3 supplements.
Fish
Fish are the most commonly recommended sources of omega-3 fatty acids, as nutritionists often urge Americans to eat more omega-3 rich fish, and less omega-6 rich meat. The omega-3 content varies among different fish species. According to the U.S. Department of Agriculture, black and red caviar provide a high concentration of omega-3 at 6.541 g per 100 g of caviar, but if you're more of a pizza kind of person, you can get your omegas by topping your pie with canned European anchovies in oil, which also provide one of the highest dosages of omega-3 at 2.055 g per 100 g of anchovies. Atlantic salmon, herring and mackerel are also good sources of omega-3.
Nuts
When you consume the ALA in nuts, your body can convert it into EPA and DHA, the omega-3s found in fish. According to The Paleo Diet, walnuts contain the highest concentration of omega-3, with 9.08 g of ALA in each 100 g of walnuts. Butternuts are also high in omega-3, with 8.72 g per 100 g.
Oils
The oils derived from certain plant sources can provide a generous amount of omega-3 in the form of ALA. Flax seed oil leads by a landslide. Out of 100 g of flax seed oil, 53 g are pure omega-3. Second in line is walnut oil, with 10.4 g per 100 g of omega-3 per 100 g of oil, and the third place holder is canola oil, at 9.3 g. per 100 g.
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