Top Omega-3 Foods: Sources and Benefits

Omega 3 oil is an essential nutrient that is required for a number of critical processes in the body. Since the human body cannot manufacture its own omega 3, it must be obtained from food sources. A number of foods that contain omega 3 oil provide a good source for this vital nutrient.

Fish

• Omega 3 oil can be obtained from cold-water fish such as salmon, halibut, cod, herring and tuna.

Edible Oils

• Cooking oil and dressing oil extracted from flaxseed, rapeseed, pumpkin seed and perilla seed are rich in omega 3 oil. Soybean and walnut oil are also rich in this nutrient.

Chia Seed

• Chia seed (Salvia hispanica) is one of the richest plant sources of omega 3 oil (see Resources).

Marine Sources

• Sea-based food sources of omega 3 oil include marine phytoplankton, algae and krill (see Resources).

Vegetables

• Other good sources of omega 3 oil are cabbage, cauliflower, kale, brussels sprouts, collard greens and soybeans.