Five Top Food Sources for Omega 3


Authored by Rodney Southern in Nutrition
Published on 03-15-2009

Omega 3 seems to be popping up everywhere in the health community with research to boast its many benefits. Despite the once thought theory that only seafood and fish served as food sources for Omega 3, food sources for Omega 3 can be found throughout the various food groups.

Fish and seafood: For as long as I can remember, my father would nag me to eat fish referring to it as “brain food”. Perhaps its substantial value as a food source of Omega 3 is what gave fish this endearing nickname?

Nuts and seeds: Various nuts and seeds are excellent food sources for Omega 3. This is great news for vegans and vegetarians choosing not to rely upon supplementation. Nuts and seeds containing notable amounts of Omega 3 include; walnuts, flax seeds, hemp seeds, pumpkin seeds, and almonds. Incorporating these food sources of Omega 3 into a daily diet can be easily achieved by sprinkling them onto salads, on yogurt, or even mixed in granola. (Walnuts and flax seeds contain some of the highest amounts of Omega 3 when compared to other food sources.)

Soy products: Whether it is soy milk, soy beans, or tofu, soy products serve as another great vegetarian food source for Omega 3. Try a soy meat alternative such as Boca meat, or a Garden Burger patty to get the most out of soy.

Green vegetables: that serve as good food sources of Omega 3 include kale, cabbage, romaine lettuce, and spinach. While these greens aren’t a substantial food source of Omega 3, they are good for an extra boost of the essential fatty acid. Wrapping a tuna steak in seaweed would be a great idea.

Berries: Strawberries and raspberries are a few of the berry varieties that can be considered a good food source of Omega 3. When combined with tofu in a smoothie, or if served with a flax seed flan berries can provide variety to a diet rich in Omega 3.

Omega 3 is said to be aid in the prevention of degenerative diseases of all types. The diseases said to be prevented by consuming a diet rich in Omega 3 include:

  • Depression
  • Schizophrenia
  • Alzheimer’s
  • Rheumatoid arthritis
  • Heart disease

Eating food sources of Omega 3 from throughout the food spectrum allows for variety and a more rounded diet while still being able to benefit from Omega 3. These five food sources of Omega 3 cater to all different palates and lifestyles including vegan and vegetarian. While supplementation in the form of flax seed, and fish oil are available, there are many equally beneficial food sources for Omega 3 in your local grocery store.


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