7 Super Sources of Omega 3s

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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 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.


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 3s per egg. That may seem like a small amount compared to these other sources, but it's still three times the omega 3s 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.


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).


You don't often hear about this plant source of omega 3s, 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 3s, 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.


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.

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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12/2/2010 3:49:25 PM

JCUNHA3985's SparkPage
As much as I love fish, I really don't eat enough. I have also heard a lot about tofu but I am a little hesitant to try it. Which kind? What brand? How to make it taste good? Sooooo many questions!


12/2/2010 3:42:31 PM

SLINFOOT's SparkPage
Glad to know. I love fish.


12/2/2010 2:16:27 PM

Don't forget walnut oil! My family grows walnuts and we have our own walnut oil that we sell here on the central coast. It's fantastic stuff, from salads to baking to sauteeing. I love using it to pop popcorn on the stovetop and even add a dash to my smoothies for added nutrition. Plus, it's a lot more viscous than olive or canola oils, so it goes a long way.


12/2/2010 1:10:28 PM

19PITSY53's SparkPage
Great info...thank you.


12/2/2010 11:48:48 AM

HJN8156's SparkPage
This is great. Now I know what other foods provide the omega's. One of my favorite foods for breakfast is fish and grits.


12/2/2010 11:39:27 AM

MIMIDOT's SparkPage
thanks for the information. It's a big help.


12/2/2010 11:25:00 AM

JUDIQUE57's SparkPage
love, love, love all of these Omega's. I didn't know Canola Oil was more powerful than Olive Oil though? i have that and I cook with that kind of oil cause it does heat safer than the Olive oil. But now I will incorperate it into other things as well. thanks


12/2/2010 11:21:13 AM

Was told that broiled catfish provides the Omega 3-6-9.


12/2/2010 11:11:49 AM

DAREDEVIL23's SparkPage
what about ratio of omega 6 vs omega 3?


12/2/2010 11:00:36 AM

DSDINK63's SparkPage
I enjoyed reading this. Good suggestions to add to my diet.


12/2/2010 10:28:10 AM

Already knew this.

You can get omega-3 form purslane. It is a tasty little weed that you can buy seeds for and grow.
Grass fed cows have more omega-3 than corn fed. Corn is NOT a natural food for cows and it makes them sick. Chickens and there eggs are far more healthy when allowed to eat bugs and other items they pluck when range fed. All of this is actually a massive case against factory farming. The animals are sick while being raised which translates into missing nutrition for us.
Farm raised salmon is fed corn, NOT a natural food for them either.


12/2/2010 9:19:59 AM

MOOOOW's SparkPage
Good show. Had salmon yesterday for lunch. Need to get out the walnuts and include with almonds as a snack.


12/2/2010 8:36:48 AM

Great information


12/2/2010 8:33:06 AM

I always need reminders,This was a great one!


12/2/2010 8:32:46 AM

LUVSDSEA's SparkPage
Interesting. But for sardines, I eat all these things fairly regularly. I was taken off blood pressure meds a couple of years ago and I thought it was because I'd lost 45 lbs. Maybe it was because of the diet I switched to :)

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