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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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TASHA-BEAR

11/8/2010 5:35:23 PM

Mmmm... I need to put salmon on the menu! I haven't had that for a while.

BMCTRB

11/8/2010 2:39:17 PM

Thanks for the info.

SLIMGRIM

11/8/2010 1:50:32 PM

Why id this called a slide show? It is very interesting and informative but I didn't see a "slide show"

TWEITZY

11/8/2010 12:17:55 PM

Free range Beef is also very high in Omega-3 oil. Stay away from farm-raised salmon and once they allow "Frankenfish". FDA is likely to allow genetically modified fish to enter market without our knowing it. God knows what this will do to our health and the health of real fish in the wild.

PROPMAN1

11/8/2010 12:08:17 PM

I take fish oil every day.

KRAFTYONE1

11/8/2010 11:53:45 AM

The Omeg"3s are sooo... valuable to our body's well being ! If you are unable to get what you need in the food you eat, I have been advised to take the supplement.

AUTO-IMMUNE

11/8/2010 11:32:43 AM

Unless you yourself have chemically analyzed Farmed Salmon vs. Wild Salmon how can you prove that your allegations are founded on fact? Don't believe everything you read & don't turn people off eating something good for them for your unproven environmental issues. Vegetables are raised by man also and if we hadn't modified them over the ages they wouldn't be half as nutritious or productive as they are & a huge portion of the world's population would be starving to death!

SHAPINUPNOW

11/8/2010 11:23:55 AM

Hmmm, I thought we were supposed to get spark points for reading articles, but there is no button. It was a good slide show, but I was disappointed as it was all info I already knew and some faulty info (IE; canola oil) and then not to get a spark point was a real bummer!

OKANAGANGAL

11/8/2010 10:30:23 AM

thanks. Appreciate the slide show approach.

ANIDUCK

11/8/2010 10:13:45 AM

Yes, Canola is a poor choice as are corn and soy oils. Genetically modified agriculture is a REAL issue. Krill is one of the very best sources of Omega 3s. There are many liquid sources of good quality fish oils that are often flavored to be taken without capsules. There are also different kinds of capsules; some are from animal (gelatin) and some from vegetable (cellulose) sources. There are many great vegetarian sources of omega fatty acids that you might want to try if you are allergic to capsules like Health From The Sun's, Omega 3-6-9, The Total EFA, Essential Fatty Acids. You can get it from health food stores and on the web at www.iherb.com

HARMBRUST

11/8/2010 9:56:52 AM

Like Julia said, make sure the fish is wild caught not farm raised! Farm raised salmon is fed corn which dramatically lowers their Omega 3 content. Grass fed beef is also a decent source for Omega 3's. Feeding cows corn raises their saturated fat and lowers their Omega 3 content same thing it does to fish. (It also changes their gut bacteria which is why we have so many E. coli problems) Amazing how what we feed our food affects us!

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