- The fish that are found in cold water environments provide the best source of omega-3s--tuna, mackerel, salmon, herring, anchovies and sardines. A small 1½ ounce serving of fish supplies 1g of omega-3 fatty acids to the diet, a full day's recommended allowance. The American Heart Association recommends at least two servings of fish weekly. Wild sources are recommended whenever possible because they are higher in omega-3s and lower in toxic contaminants than farmed fish.
- While fish may be the most common and readily accessible source for Omega-3s, many other sources can be included in your diet to provide you with these important fatty acids. Dark green vegetables such as broccoli, kale, seaweed, and spinach are reasonable sources of omega-3s when eaten regularly. You can also find omega-3 fatty acids in fruits such as kiwi, strawberries and black raspberries.
- Nuts and seeds are a significant source of omega-3s. Flax seed is high in omega-3s, containing 2.5g total omega-3 fatty acids in a one-tablespoon serving. Walnuts are a valuable source also, providing 2g of omega-3s in a one-ounce serving of nuts. Hazelnuts, pecans, almonds and pumpkin seeds are all good sources of omega-3 fatty acids when eaten raw, or as a nut butter or oil.
- Omega-3 and Omega-6 fatty acids are found in dairy products and meats. The ratio of omega-3s to omega-6s is healthiest in beef and dairy products from grass-fed cows. Free-range chickens and their eggs are a healthy source of these valuable acids. Beef and chicken grown under production farming methods have a higher ratio of omega-6 fatty acids, which is considered less healthy for the body.
- The micro-algae Crypthecodinium cohnii and Schizochytrium produce significant amounts of healthy omega-3 fatty acids. These algae are the source of DHA and ALA in cold water fish and are available as a rich vegetarian source of omega-3s.
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