Your body needs omega-3 fatty acids for your health, but your body is not able to make them on its own. You must consume these omega-3s from the foods you eat. Omega-3 fatty acids serve numerous functions in your body, including the promotion of proper brain function. Omega-3s are also crucial for proper growth and development. Including foods with omega-3 fatty acids in your diet may also reduce your risk for heart disease, cancer and arthritis.
Fish
Fatty fish is one of the primary food sources of omega-3 fatty acids. Add several servings of fatty fish to your weekly diet to get the omega-3 fatty acids your body needs for good health. A 3 oz. portion of fatty fish is considered one serving. Salmon is one of the most popular types of fatty fish and it supplies a healthy dose of omega-3s. Other fatty fish include lake trout, sardines, mackerel, herring and anchovies, and they each supply a good amount of omega-3s, as well.
Walnuts
Nuts are a nutritious food that also supply magnesium and vitamin E in addition to omega-3 fatty acids. All nuts contain some omega-3s, but walnuts are your top nut source. A 1 oz. portion of walnuts is considered one serving. Eat your walnuts plain or add them to other nutritious foods to increase your omega-3 fatty acid intake. Sprinkle them over yogurt or oatmeal, bake them into muffins or sprinkle them over a serving of cooked fish for a double dose of omega-3s.
Flax Seed
Both flax seeds and flax seed oil contain a healthy dose of omega-3 fatty acids. Ground flax seeds have a nutty flavor and can be added to numerous foods to boost your intake of omega-3s. A 2 tbsp. portion of flax seed is equal to one serving and can be stirred into oatmeal and yogurt or added to muffin and bread batters. A 1 tbsp. portion of flax seed oil is equal to one serving and can replace canola oil in baking recipes or be stirred into oatmeal.
Leafy Vegetables
Green leafy vegetables should be part of your healthy eating plan because they supply a wealth of vitamins and minerals including vitamin A, potassium and iron, but they are also a healthy source of omega-3 fatty acids. A 2 cup portion of raw leafy greens is equal to one serving of vegetables. A 1 cup portion of cooked leafy greens is also equal to one serving. Spinach, kale, romaine lettuce, red-leaf lettuce, mustard greens and collard greens are all nutritious choices.
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