Omega-3 fatty acids are a new keyword that everyday people are learning to define and include more of in their lives. Such fatty acids are ideal for working in the best interest of our health so it is important to include the right amount on a daily basis. If you thought fish was the only way to get your fill of omega-3 fatty acids, you’ll be happy to know that you can find it in a number of food items.

So what makes omega-3 fatty acids so great? For one thing, it is efficient at lowering the risk of heart disease and recent studies show it may have the ability to ward off the signs of diabetes, depression and other chronic conditions. There are three types of fats that make up omega-3 fatty acids: ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). When consuming omega-3 fatty acids, EPA and DHA are the ones to focus on getting the most of. While the daily recommendation varies, a general range is between 500-1,000 mg a day.

The easiest way to get omega-3 fatty acids into your daily diet is by consuming fish, namely tuna, salmon, herring, sardines, trout, halibut, mackerel, oysters or any other kind of oily fish. But if you’re not a fan of seafood you may find yourself having a hard time getting enough omega-3s into your system. Luckily, there are other food sources that contain omega-3s in them. If you’re a fan of veggies, you can find plenty of omega-3s in the following leafy greens: watercress, kale, Brussels sprouts, spinach, mint and parsley. You can also find the following dairy products chock full of omega-3s: soy milk, margarine, eggs, yogurt, milk and certain fruit juices. Fans of nuts and grains will find their share of omega-3 fatty acids in the following food items: pasta, cereal, flaxseed, porridge oats, crunchy oats, walnuts, pumpkin seeds, flour, bread, peanut butter, and flour tortillas.

Even certain baby food items contain omega-3s, including infant formula, baby cereals and some jars of baby food. Weight loss shakes, supplements, protein powders, children’s vitamins and special snack bars also hold their share of omega-3s. You can also find omega-3 fatty acids in oil form: cod liver oil, walnut oil, rapeseed oil, soybean oil, mustard oil, and flaxseed oil.

Another great thing about omega-3 fatty acids is that it is virtually safe for anyone to use, whether you seek supplements or find it through natural food sources. However, it should be noted that the presence of omega-3s can have an anti-clotting effect, making its consumption a possible risk for those that have a blood clotting disorder or are on anti-clotting medication. Be sure to talk to your doctor about how much omega-3 fatty acids you should consume on a daily basis in relation to your body’s nutritional needs.

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