Discover the Foods Rich in Omega 3 Fatty Acids

The health benefits of Omega 3 fatty acids are very well documented.
However, one important fact that most people do not realize is that the absorption of omega 3 fatty acids by the body is better, when these essential fatty acids are sourced from natural foods rich in omega 3 fatty acids, rather than from omega 3 dietary supplements.

Read About Macronutrient Distribution

Described below are the vegetarian as well as non-vegetarian sources of foods rich in omega 3 fatty acids.

Vegetarian Foods Rich In Omega 3 Fatty Acids

Vegetarians can opt for fresh green leafy vegetables such as broccoli, spinach, purslane, cauliflower, romaine lettuce, kidney beans. The proportion of omega 3 fatty acids is higher in raw vegetables when compared to cooked forms.


Vegetarians may also opt for fruits like raspberries, winter squash, lingonberry, summer squash, and strawberries, which are known to possess considerably high proportion of omega 3 fatty acids.


Alternatively, they may also opt for tofu (a cheese-like edible substance, made from soybean curd), walnuts, soybeans, hemp seeds, pumpkin seeds, or any other foods rich in omega 3 fatty acids. Cooking or dressing using olive oil or canola oil ensures that you are providing your body with a good amount of omega 3 fatty acids.


Sources such as flaxseed oil, and algae oils, although very rich in omega 3 fatty acids, are not very popularly used. Other plant sources rich in omega 3 fatty acids include chia seeds and hempseed oil.


Non-vegetarian Foods Rich In Omega 3 Fatty Acids

Non-vegetarian foods rich in omega 3 fatty acids include cold water fatty fishes such as herring, salmon, hoki, tuna, trout, mackerel, and sardines.


However, one should realize that wild varieties are better and safe source of omega 3 fatty acids when compared to farm raised Atlantic salmon and rainbow trout.


Other excellent sources of omega 3 fatty acids include grass fed beef and lamb. These are available at a slightly higher price in special food stores, selling grass fed meat.


Those who love eggs can specifically opt for omega 3 eggs, which are obtained from special poultry farms, where the chicken are fed on a diet comprising of flaxseeds, walnuts, olive oil, canola oil, soybeans, and a large variety of other nuts and seeds that are rich in Omega 3 fatty acid.


The Best Source of Them All

If you want to ensure that you get enough omega-3 fatty acids, you might want to look into supplements. There are many kinds of high-quality supplements out there that doctors and experts recommend that you use because of the difficulty in getting enough omega-3 fats into our bodies.




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