by Helena Reimer

Created on: December 15, 2010   Last Updated: December 17, 2010

Omega-3 fatty acids are essential fatty acids that the body is unable to produce on its own. Therefore it is essential that these healthy fats are obtained from the diet. There are many food sources for Omega-3 fatty acids, and they include both plant and animals sources.

The Difference Between Plant Sources and Animal Sources

The omega-3 that is found in plant-based foods is in the form of alpha-linolenic acid (ALA), which the body then has to convert to eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). The Omega-3 from animal sources are already in the form of EPA and DHA, which basically makes it easier for the body to absorb them.

Chia Seeds. Chia seeds are an excellent source of healthy omega-3 fatty acids. As a matter of fact, it is the best source from among plant-based foods. Not only do they contain Omega-3s, but they also contain Omega-6 fatty acids in a healthy ratio.

Chia seeds are virtually tasteless, and thus they can be added to just about any food such as smoothies and drinks, cereals, sauces, and baked goods. They can also be sprinkled onto desserts such as ice creams, cakes and pies.

Flax Seeds and Flax Seed Oil. Flax seeds and flax seed oils are another great way to increase Omega-3 intake. Flax seeds are usually available at most grocery stores at a very low price.

The seeds can be ground up in a blender and used in smoothies, salad dressings and baked goods.

Flax seed oil has a low smoke point, and thus it is not suitable for cooking, but it is great when used as a light salad dressing.

Other Plant-Based Foods. Nuts and seeds usually contain certain amounts of Omega-3 fatty acids. Some of the most abundant sources are walnuts, Brazil nuts, hazelnuts, hemp seeds and pumpkin seeds. Fruits and vegetables such as avocados, grapes, kale, purslane, collards, mustard greens and chicory are also moderate sources of Omega-3 fatty acids.

Fish and Fish Oil. Fish and fish oils are commonly consumed in order to increase the Omega-3 intake. Salmon, sardines, anchovies, small mackerel and tuna are usually a good choice, as they are not as high in mercury as some fish are.

Fish oil can be obtained in capsule form, and they are usually available at most health food stores.

Other animal sources that contain Omega-3 fatty acids include beef, poultry, eggs, dairy and dairy products.

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