The three major types of omega-3 fatty acids – alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) – are found in animal foods, like fish, and are the most efficient sources of omega-3. Plant foods (spinach, kale) also supply ALA.
1. Fish
Coldwater fatty fish like salmon, sardines, herring and mackerel are loaded with omega-3s. "The best source of EPA and DHA is fish," La Puma says. "People need to eat more of it."
Grill up a salmon patty instead of a burger. Throw a trout steak in the oven instead of a pot roast. La Puma recommends pop-top cans of wild salmon and wild tuna. Eat fish twice a week in place of other high-fat protein sources.
Worried about mercury poisoning? When it comes to fish, just remember bigger is not better.
Large fish, such as shark, swordfish, tilefish and king mackerel, are among the most mercury-tainted seafood. Lower-mercury substitutes include Atlantic mackerel, salmon, herring and sardines. For more on mercury poisoning, read A Fishy Matter.
2. Cattle
Stick to free-range, grass-fed beef. Pasture grass has more omega-3 than the grains cattle are fed in containment, La Puma says.
What if you're vegetarian or vegan?
"Vegetarians and people who don't get enough fish do have a hard time getting omega-3s called EPA and DHA," he says.
Luckily, animals aren't the only source of these essential fats. If you're a vegetarian or vegan, feast your eyes on the next selections.
3. Eggs
The saying, "you are what you eat," is true for chickens too. "Free-range chickens fed flax and algae produce eggs that are rich in omega-3s," La Puma says. But eggs aren't naturally rich in these fatty acids, so reach for a carton that says “omega-3 enriched” at the store.
4. Walnuts
Just one-quarter cup of walnuts contains 2.3 grams of omega-3 fatty acids. The nuts are easy to add to meals: Stir into your morning oatmeal, toss on a salad at lunch or blend into a delicious pesto served over whole-wheat pasta at dinnertime. Keep them on-hand as snacks too – simply stash a bagful in your car, desk drawer or purse.
5. Flaxseeds and flaxseed oil
"Gram for gram, flaxseed oil has the most omega-3," La Puma says. The oil isn't recommended for sautéing, cooking or baking because omega 3 fats spoil when exposed to too much light or heat. Instead, add to homemade salad dressing – and toss some ground seeds on top while you're at it. You'll find flaxseed oil in the refrigerated sections of health food stores (they should be stored the same way at home).
