The polyunsaturated omega-3 fatty acids are essential fatty acids because your body cannot make them; you must obtain them from your diet. Your body requires omega-3 to build cell membranes in the brain as well as for normal blood clotting. The most common omega-3 fatty acids are ALA, or alpha-linolenic acid, EPA, or eicosapentaenoic acid, and DHA, or docosahexaenoic acid. Adding foods to your diet that contain omega-3 oils can reduce your risk of cardiovascular disease, cancer and autoimmune diseases. You can find information on foods that contain omega-3 fatty acids from a number of sources.
Step 1
Talk to your doctor and ask for information on omega-3 foods that are suitable for your particular diet. Also ask your doctor or dietitian about your current intake of omega-3 foods.
Step 2
Look for omega-3 nutrition publications provided by educational institutions. Colorado State University, for example, publishes a food and nutrition series. Publication number 9.382 "Omega-3 Fatty Acids" has tables of omega-3 foods listing the type and amount of omega-3 oil in each food.
Step 3
Examine product labels to find omega-3-enriched foods, such as margarine, soy milk, salad dressing or eggs. Look for terms such as "omega plus" or "plus omega-3" on the labels. Alternatively, these labels may state that the product is enriched with EPA or DHA, two of the main omega-3 fatty acids.
Step 4
Confirm the amount of omega-3 oils in foods by searching the United States Department of Agriculture "What's in the Foods You Eat" search tool (see Resources). Enter the food, such as salmon, into the search box. Click on the appropriate search result, click the check box beside the appropriate measurement, enter the number of servings and then click the "View nutrients" box. Scroll down the nutrient table to polyunsaturated fatty acids and look for the n-3 rows. For the three most common omega-3 oils for salmon, EPA is labeled "20:5 n-3", ALA is labeled "18:3 n-3" and DHA is labeled "22:6 n-3."
Step 5
Use an online tool, such as MyPlate, to learn what foods contain omega-3 (see Resources). Click on the "Eat Healthy" tab, and then click on "Diet & Nutrition." Under the section, Explore Vitamins & Minerals in Foods, click on "Foods with Omega Fats."
Member Comments