Omega-3 fatty acids food sources

The most common omega-3 fatty acids are α-linolenic acid (18:3) found mainly in plants and eicosapentaenoic acid (20:5) and docosahexaenoic acid (22:6) found almost exclusively in aquatic animals.

The most common dietary omega-3 fatty acid is the essential fatty acid α-linolenic with good dietary sources of this including plant seeds, seed oils (especially flaxseed oil, also known as linseed oil) and some nuts.

EPA and DHA are synthesized by phytoplankton, which is consumed by fish, molluscs, and crustaceans and thereby concentrated in the aquatic food chain.

EPA is generally associated with cardiovascular protection and has been reported to have strong anti-inflammatory, anti-thrombotic, anti arrhythmic and antiatherogenic effects.

Further research of EPA has extended to study the effect on decrease of blood triglyceride levels, decrease growth rate of atherosclerotic plaque, lower blood pressure, and as modulators of gene expression.

Food sources of omega-3 fatty acids including: flaxseed oil, flaxseed, canola or soybean oil, walnuts, firm tofu, cooked soybean, dark leafy vegetables.

The American Heart Association recommends that everyone eat at least two servings of fish every week. Norwegian researchers show that blood level of pro-inflammatory chemicals dropped in those eating fish rich in omega 3 fatty acids.
Omega-3 fatty acids food sources