Question: Which Foods Have Omega-3 Fatty Acids?
Answer: Sources of omega-3 fats include fish, seafood, flax seeds, canola oil, soy and soy foods, chia seeds, walnuts and pumpkin seeds. You can also find foods that have been enriched with omega-3 fatty acids and some eggs contain omega-3 fatty acids if they're laid by hens kept on specific diets. Omega-3 fatty acids may help to protect your heart and decrease inflammation.
The plant form of omega-3 fatty acids is called alpha-linolenic acid (ALA). There are two animal forms called eicosapentaenoid acid (EPA) and docosahexaenoic acid (DHA). Your body prefers the EPA and DHA forms, but you can convert ALA into EPA and DHA so you don't need to consume animal products to get your omega-3's.
Fish and Seafood
Salmon is especially rich, but other types of fish and seafood contain omega-3 fats too. It doesn't matter if the fish is fresh or canned, so you can eat sushi, grill your tuna, make salmon patties or prepare a tuna salad sandwich and still get plenty of omega-3s. Here are some tips for serving fish, plus I like these quick and easy recipes:- Oven Baked Salmon With Herbs
- Tuna Rolls with Peanut Sauce
- Fresh Grilled Sardines
- Grilled Trout With Parsley
Plant Sources
Canola oil is rich in omega-3 fatty acids and has a light flavor that's useful in both cooking and baking. Pumpkin seeds and walnuts can be served as snacks or on top of salads, and you can experiment with chia seeds. Here are some neat recipes and ideas for plant sources of omega-3 fatty acids:- Raw Flax Seed Crackers
- Toasted Walnuts
- Easy Ways to Get Flax Into Your Diet
- Chia Seed Flour Instead of Wheat
Omega-3 Supplements
Fish oil capsules, flax oil capsules, krill oil, or EPA and DHA supplements are easy to find, but you should speak to your health care provider before taking these supplements, especially if you're taking any type of blood-thinning medications or have any health problems.More About Omega-3 Fatty Acids
- How Much Omega-3 Fatty Acid Is In Fish?
- Can I Take Omega-3 Supplements Instead of Eating Fish?
- What Are the Health Benefits Of Omega-3 Fatty Acids?
Sources:
Academy of Nutrition and Dietetics. "What Fish Are Rich in Omega-3 Fatty Acids?" Accessed December 28, 2011. http://www.eatright.org/Public/content.aspx?id=6442452549
American Heart Association. "Fish and Omega-3 Fatty Acids." Accessed December 28, 2011. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp#.Tvt7lpjGJ94.
