Foods rich in Omega-3 fatty acids and antioxidants can provide us with needed nutrition to help protect the bodily functions. According to the National Institutes of Health, antioxidants include Vitamin A components, such as beta carotene, lutein and lycopene. Vitamins C and E plus the mineral selenium are other needed antioxidants. It is recommended that you consume a well-balanced diet in order to receive the best results.
Vegetables
Vegetables can contain large amounts of antioxidants while also being rich sources of Omega-3 fatty acids. Dark, leafy greens are rich sources, especially of the antioxidant known as lutein. Dark, leafy greens include raw grape leaves, kale, spinach, mustard greens, endive and dandelion greens says Nutrition Data. Brightly colored vegetables, such as red, yellow, green and/or orange sweet peppers, broccoli, carrots, tomatoes (particularly high in the antioxidant lycopene), red and/or green hot chile peppers, pumpkin, squashes, shallots and sweet potatoes are other rich sources. The antioxidant, beta carotene (a form of Vitamin A states Nutrition Data), is what gives the foods their bright color claims the National Cancer Institute.
Spices
Freeze-dried, fresh and/or dried versions of a multitude of spices are known to be rich in Omega-3 fatty acids and a variety of antioxidants. Spices include paprika, chili powder, cayenne pepper, ginger, oregano, ground cloves, curry powder, basil, marjoram, sage, thyme and mustard seeds.
Fruits
Brightly-colored fruits can be rich sources of Omega-3 and the antioxidants Vitamin A, C, beta carotene and lycopene. These include citrus (oranges, grapefruit, lemons, tangerines and limes), cantaloupe, apricots and mangoes claims the National Cancer Institute. Guavas contain the largest amount of the nutrients states Nutrition Data. Other rich sources include kiwis, papayas, avocados and berries. Included in the nutrient-rich berry family are raspberries, strawberries, loganberries, cranberries, blueberries and blackberries.
Fish
Finfish is particularly rich in Omega-3 fatty acids and a variety of antioxidants, including selenium. According to the Mayo Clinic, fish in this category include salmon, albacore tuna, herring, mackerel, anchovies, trout and sardines. In order to reap the highest level of nutrients, however, it is recommended you prepare the fish in a healthy cooking manner, such as steaming, grilling or baking.
Seeds and Nuts
Seeds and nuts that fall within the American Heart Association's classification of heart-healthy are rich in Omega-3 fatty acids and Vitamin E. Included within this category are sunflower seed kernels, butter nuts, pecans, pistachios, almonds, flax seeds, hazelnuts (also known as filberts), hazelnuts, pine nuts and walnuts. According to the Mayo Clinic, these nuts contain large amounts of the Omega-3 fatty acid known as polyunsaturated fats. This nutrient can help with cardiovascular health. According to Nutrition Data, walnuts and butter nuts contain the highest level of the nutrients. Nut butters and spreads made from these sources are also high in the nutrients.
Animal Sources
Animal products can contain rich amounts of Omega-3 fatty acids and antioxidants most notably selenium, Vitamins A and C, states Nutrition Data and the National Cancer Institute. Animal products include byproducts and variety meats from beef, lamb, veal, pork, goose, turkey and chicken. Organ meats, such as livers, giblets, kidneys and gizzards are classified as byproducts. Variety meats include liver sausage, other varieties of sausages, pate, sandwich spreads and pork liver cheese. Black and red fish caviar from a beluga whale is one of the richest sources of the nutrients according to Nutrition Data.
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