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7 Super Sources of Omega 3's: SparkPeople SlideShow

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7 Super Sources of Omega 3's

Written by Nicole Nichols, Health Educator

Omega-3 fatty acids are all the rage these days. Why? Because extensive research indicates that these heart-healthy fats may play a key role in keeping our brains and bodies healthy. A nutritious diet rich in Omega-3 fatty acids may help reduce inflammation, prevent heart disease and arthritis, positively impact behavior and cognitive function, and even help you look better (thanks to its skin enhancing properties).

There are actually three types of polyunsaturated fatty acids that are collectively referred to as omega-3s. ALA (alpha-linolenic acid) is found in plant sources, while DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are found in fish and shellfish. Include the following foods in your diet to benefit from the amazing health-enhancing properties of all types of Omega-3s.

Flaxseed

Flaxseed is the richest source of ALA. Meet your Omega-3 needs with 2 tablespoons of ground flaxseed (3,800 mg of Omega-3s). Learn more about storing and using flaxseed. Don't stop with this seed! Pumpkin seeds and hemp seeds also contain ALA.

Salmon

This coldwater fish contains between 900 and 1,800 mg of DHA and EPA per 3-oz serving. While salmon is the most talked about source of Omega-3s, the same size serving of lake trout can contain more (1,700 mg), while herring, halibut and flounder are also good sources of Omega-3s. Aim for 2 servings (3-4 ounces cooked portion) of fish weekly. Learn more about fish selection and safety.

Enriched Eggs

Omega-3-enriched eggs contain all three types of omega-3 fatty acids, thanks to adding flaxseed or algae to the diets of egg-producing hens. These specialty eggs contain about 60-150 milligrams of Omega-3's per egg. That may seem like a small amount compared to these other sources, but it's still three times the Omega-3's you'd find in ordinary eggs, making enriched eggs another convenient way to get your Omega-3s if you're not a fish eater. Up to 4 of these eggs weekly can easily fit into your heart-healthy lifestyle, according to the American Heart Association. Learn more about the nutrition profile of eggs.

Walnuts

Another excellent source of ALA (2,600 mg in 1 oz), walnuts can be sprinkled on salads, cereal, oatmeal and added to your favorite baked goods. Other nuts that contain omega-3s include pecans and butternuts (also called white walnuts).

Soybeans

You don't often hear about this plant source of Omega-3's, but one serving of cooked soybeans contains more omega-3s (in the form of ALA) than some coldwater fish! Tofu, which is made from soybeans, contains Omega-3's, too, but only about one-third as much as the whole cooked beans do. Add them to casseroles, soups, burritos or any other recipe that normally calls for beans.

Sardines

This tiny fish are rich in DHA and EPA, and less expensive than other types of fish. Add them to sandwiches, pizzas, salads or as a topping for snack crackers or bread. Since canned sardines are higher in sodium, balance out your meal with low sodium fruits and veggies.

Canola Oil

Less expensive than olive oil, canola oil can also withstand higher cooker temperatures. This heart-healthy oil contains 1,300 mg of Omega-3s per tablespoon (more than olive oil), but both make excellent choices for increasing your consumption of the Omega-3 ALA.

Sources
How can I get more omega 3 fatty acids in my daily meals? from World's Healthiest Foods.
Omega-3 Fatty Acids, from World's Healthiest Foods.

This content has been reviewed and approved by Becky Hand, MS, licensed and registered dietitian.

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Member comments on this slideshow

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JOHNNIEMAE2

6/11/2013 9:02:53 AM

Very helpful

LEANMEAN2

6/7/2013 6:10:27 AM

Thanks for sharing.

CELTICMAID

6/6/2013 2:22:47 PM

I have been using chia seeds for a while and am just starting flaxseeds (vegetarian here) and have been instructed to grind flaxseeds as I need them and NOT to get them ground as I was told they go rancid very quickly!
I also love my health info from Spark and dot about, it is really informative,

BRDDRB

6/6/2013 8:45:08 AM

Thank you!The information is very useful.

HROSIEROBIN

6/5/2013 7:41:15 PM

Thanks, I learn something new everyday with SparkPeople!

AKOSUA1

6/5/2013 6:53:43 PM

Fabulous!

GENESIS2012

6/5/2013 3:49:44 PM

I've been using fish oil for years but I make sure I buy pharmaceutical grade or that the container says it has been purified. When I was a kid - a million years ago - my mom used to give me Cod Liver Oil by the spoonful. Yuk!

KATREECE

6/5/2013 3:23:15 PM

This was very informative Thank you.

CHIRO6262

6/5/2013 1:31:27 PM

From what I've heard Fish Oil is the best source of Omega 3's. It's considered better than plant based Omega's because, unlike Flax, Fish Oil is in a readily usable state. The Flax must be "built" into long chain fatty acids by the body before it can be used (wasting energy and resources).

I don't believe Salmon is your best bet for Fish Oil either. Salmon bio-accumulates too many toxins during it's life span. You should be looking for a Fish Oil made with smaller fish (shorter life spans) like anchovie and Sardine.

Check this video out. I have no affiliation with this company other than ordering their products. They're awesome!
http://innatechoice.com/viewvideo.cfm?id
=77F127DA-D29B-45AD-6A4569B61555AE52&r
eturn=http://innatechoice.com/

WARRIORPRINCES

6/5/2013 12:55:46 PM

Great info

WOUBBIE

6/5/2013 12:32:12 PM

Coconut oil is probably still better for you than any of these. Virgin coconut oil has an amazing ability to fight free-radical damage, presumably because it is rich in ferulic and p-coumaric acid.

A recent journal article put omega-3-rich fish oils head-to-head with omega-6-rich coconut oil. They found that a diet rich in omega-3 fish oil ALONE led to a significant decrease in the body's ability to fight free-radical damage, presumably due to a noticeable drop in blood levels of vitamins E and A.