by Jerges Cervantes

Created on: October 19, 2009   Last Updated: October 20, 2009

Most people today are aware that omega-3 fatty acids are an essential nutrient for their body and mind. For those that don't know, omega-3 acids are healthy and good for the body, especially the cardiovascular system. A lot of research has been done on these fatty-acids, and no the name does not imply bad fat as some fats are actually good for you (the brain actually runs mostly off a mix of fats and water). Studies have shown omega-3 to reduce cardiovascular disease, cancer, improvement in the immune system of infants, rheumatoid arthritis, and improve brain function. In contrast, omega-6 fatty acid is the one you want to avoid, which is hard in America because most of the American diet is chock-full of it.

But the 1000$ question most people ask is where to get these precious omega-3 fatty acids? What foods contain them that we can benefit from, and what foods are low in the dreaded omega-6? The truth is there are many foods out there that are good sources of omega-3 fatty acids, and to help you to stop searching I've gathered quite a few here so you have to look no further.

- Crustaceans. Crabs, lobsters, crayfish... all of these are good sources of omega-3, and these foods also help you to avoid the nasty counterpart acid, omega-6.

- Tuna. A can of tuna a day, 3 times a week can do wonders for your mind. It's packed full of omega-3 fatty acids and substantially low in o-6. If tuna isn't your thing, you might try herring or mackerel.

- Salmon. As far as seafood goes this might be your best bet with omega-3. Salmon has more omega-3 acids than any other seafood product out there. While it has a bit of omega-6, the amount is actually quite low.

- Oils are good as well, but not just any oil. Some oils such as corn or soy have far too many omega-6's to be an adequate source. But what oils are good then? Flaxseed oil is a great substitute for any of these if omega-3 fatty acid is your concern. Don't like flaxseed? Try canola oil.

- Spinach. Really any dark green leafy vegetable is good for your brain health, but since this is about omega-3 fatty acids I'll try to keep you with the most bang for buck. Spinach is an amazing substitute for lettuce if you're going for a healthier lifestyle. Other good vegetables are cauliflower, broccoli, and squash.

These are just a few good ideas to consider when shopping for foods rich in omega-3. If you want to stay healthy, have a stronger immune system, or have a keener mind, these foods might need to be included in your diet. Good luck out there, and stay healthy.

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