Top Omega-3 Rich Foods
Top foods (per percentage of serving size and nutritional value) containing the highest omega-3 fatty acids are:
- Flax Seeds
- Walnuts
- Sardines
- Salmon
- Soybeans
- Tofu
- Shrimp
- Brussel Sprouts
- Cauliflower
- Winter Squash
Top Food Categories Containing The Highest Omega-3 Fatty Acids:
| Produce | Grains | Dairy | Seafood |
|---|---|---|---|
| Broccoli | Bread | Eggs | Salmon |
| Collard Greens | Cereal | Cheese | Herring |
| Spinach | Crunchy Oats | Milk | Cod |
| Summer Squash | Flour | Soy Milk | Mackerel |
| Winter squash | Pasta | Yogurt | Oysters |
| Kale | Oatmeal | Sardines | |
| Mint | Pumpkin Seeds | Trout | |
| Parsley | Wild Rice | Fresh Tuna | |
| Watercress | Halibut |
Meats: Meats are also a great source of omega-3 fatty acids. The only condition is that they have to be grass fed. Meats from animals that are fed corn show significantly less omega-3 than those of free range grass fed. Also, the health risks associated with corn fed beef that are shot full of hormones,anti-biotics and steroids make them worth staying away from in general.
Omega-3 Health Benefits:
ALA- Alpha Linolenic Acid:
ALA is used in majority to provide energy to our cells. It is essential to have sufficient levels of ALA for the immune,inflammatory, nervous, and cardiovascular system function. It’s also essential for EPA and DHA function.
EPA- eicosapentaenoic acid:
message molecules called prostaglandins are made through EPA function. This acid is key for proper imflammatory systems function. This balances out omega-6 fatty acids levels that are pro inflamatory.
DHA-docosahexaaenoic acid:
Essential for nervous system function(including brain function) depends on proper levels of DHA. The brain is composed of primarily fat. (estimated at at around 60%) DHA makes up about one third of that total brain fat. Drops in brain level function are associated with DHA levels. Medical conditions such as neurological decline, Parkinson’s disease, difficulty reasoning, and even multiple sclerosis are associated with DHA.
Also, there is significant evidence that omega-3 properties of all the above prevent cardiovascular disease as well.