Some people thought that omega 3 fatty acids only come from fish oil. However, there are other sources of omega 3 fatty acids which you can include in your regular diet. These omega 3 foods are often overlooked because of the strong marketing for fish oils. ALA, EPA, and DHA are the components of omega 3 that are most nutritionally beneficial. According to studies, these fatty acids are easy to absorb when taken from food instead of supplement form.

Omega 3 foods do not only promote heart health by lowering the bad cholesterol and high blood pressure, but they also help in reducing blood clot in the arteries, protect the arteries from hardening, reduce stiff and inflamed joints, improve symptoms of depression, improve blood sugar levels, and reduce the risks of developing serious diseases such as Alzheimer’s and cancer.

Omega 3 foods can be grouped among the type of fatty acids that they contain.

Omega 3 foods with high EPA and DHA do not include fish. It is believed that fish from cold waters have higher fatty acids content. Albacore tuna, Atlantic herring, salmon, swordfish, sardines, mackerel and lake trout are other varieties of fish that are high in omega 3.

Since the human body cannot product ALA, it is essential to include omega 3 foods in the diet. DHA and EPA derived from food is around 35% of ALA. Foods that are rich in ALA include Brazil nuts, soybeans and soybean oil, soy nuts, flaxseed and flaxseed oil, pumpkin seeds, hemp seeds, and olive oil.

Other foods that you should include are fruits, vegetables and beans that are high in omega 3. Foods that are high in fatty acids include tofu, kidney beans, winter and summer squash, navy beans, cauliflower, strawberries, broccoli, romaine lettuce, green beans and collard greens. Wheat germ, beef and free range chicken are also high in omega 3 fatty acids.

Fatty acids for dietary needs are omega 3 foods that are high in ALA. So make sure that you limit your intake of saturated and trans fats since these can interfere with the conversion of ALA to DHA and EPA. In choosing the right foods, you will be able to absorb the right amounts of omega 3 fatty acids required by your body.