Which Foods Have Omega-3 Fatty Acids?

Question: Which Foods Have Omega-3 Fatty Acids?

Answer: Omega-3 fatty acids are members of the polyunsaturated fatty acid (PUFA) family, which means they have double-bonds in their long carbon chains (saturated fats contain no double bonds). Omega-3 fatty acids are called essential fatty acids because your body can't make them from shorter dietary fatty acids, so you have to get them from your diet. Omega-3 fats are found in both plant and animal sources of foods, but they're not as common as their cousins, the omega-6 fatty acids found in vegetable oils and grains.

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 it can convert ALA into EPA and DHA so you don't need to consume animal products to get your omega-3s. You can get enough omega-3 fatty acids from the diet, as long as you pay attention to your food choices.

Sources of omega-3 fats include fish, 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 that have been kept on a diet rich in omega-3s.

Fish and seafood contain omega-3 fatty acids. 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, make salmon patties or make a tuna sandwich and still get plenty of omega-3s. I like these quick and easy recipes:

• Oven Baked Salmon With Herbs
• Tuna Rolls with Peanut Sauce
• Fresh Grilled Sardines
• Grilled Trout With Parsley

You can substitute canola oil for other cooking oils. It's rich in omega-3 fatty acids and has a light flavor that's useful in cooking and baking. Pumpkin seeds and walnuts can be served as an omega-3 rich snack and you can experiment with chia seeds, which are a good source of fiber and omega-3s. 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 available commercially as fish oil capsules, flax oil capsules, krill oil, or EPA and DHA supplements, but you should speak to your health care provider before taking omega-3 fats in supplemental form, especially if you're taking any type of blood-thinning medications or have any health problems.

_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.}