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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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TINKERBELL200

11/8/2011 7:24:07 PM

good and informative article!

SNOWBILLY

11/8/2011 7:15:52 PM

New dietary info suggests that egg yolks while high in cholesterol do not effect blood cholesterol level.

CONNIE473

11/8/2011 6:55:13 PM

Taking fish oil capsules with Omega-3 fatty acids as recommended by my physician and The Spark(which my MD also recommended) has brought my lipid levels down to normal levels! I highly recommend them.

TRUANGEL1

11/8/2011 6:39:41 PM

GOOD TO KNOW WHERE TO GET THE OMEGA 3's.

ELAINEMARTONE

11/8/2011 6:32:48 PM

I have recently stopped eating all nuts (and I not eating my beloved peanut butter) - my dermatologist told me it might be the source of my adult acne... my skin hasn't looked this bad ever! I am 54 years young, and I can deal with wrinkles or pimples, but both is cruel! Anyone have any experience with nuts and skin outbreaks? Thanks!

EDBDFARMWIFE

11/8/2011 5:50:45 PM

Thanks for the info!

DANBY60

11/8/2011 4:39:58 PM

I have not tried the flax seeds but had been taking chia seeds and also Salba seeds. I stopped taking them a few days ago because I was so constipated and I believe they are the culprit since I have never been so bad since starting eating those seeds. If any of you have any special advice for constipation, please, please let me know.
Thanks

MYLITTLEZYGI

11/8/2011 3:12:58 PM

Well, I guess that I was blessed to be ahead of the game. I have been taking flax seed for years in my self created health drink,which I drink every day. I eat way too many nuts, of almost every kind, including, walnuts, which I line my oatmeal plate with, pistacheos, which, I put in my greek yogurt, almonds, which I put in my gym bag, and my new found passion for pecans. I also take fish oil capsules.

MOTIVATER4

11/8/2011 3:01:39 PM

I enjoyed reading your comments, I already have omega 3 capsules, nuts, olive oil but need to incorporate more fish into my diet and my families. Thanks for the article!

SHELLYKOCH1

11/8/2011 2:50:10 PM

I not only take fish oil capsules myself, so do my dogs. It help their coats and skin.

IRP1114

11/8/2011 2:30:57 PM

I eat flax seeds every day in my oatmeal and add them to as many things as I can such as pancakes or even in the kids rice crispy treats. We also include Salmon a couple times a week. Love snacking on walnuts and add them to breads and cookies.

I have to say you guys forgot about HEMP seeds! They are also a great source of healthy fats among many other things such as minerals, fiber and protein!

WICKEDREVS56

11/8/2011 2:19:35 PM

knew i felt better when i was taking a fish oil every day, love sardines, pecans are great, and local--- but not into soybeans, those things will kill you!! [raw] -- and tofu is just gross!!