The Best Omega-3 Foods [Infographic]

Best Omega-3 Fatty Acids Foods - Infographic from
HealthyWomen.org

This fantastic infographic from HealthyWomen.org lists some of the best food sources of Omega-3 fatty acids.  It also briefly explains the two types of dietary sources of Omega-3s - EPA (derived from seafood and marine life) and ALA (derived from  nuts, seeds, certain plants and vegetables, and nut oils).

Omega-3s are essential polyunsaturated fats that the body cannot produce but that are essential for human health and development.

Adequate amounts of Omega-3 fatty acids have been found to play an important role in preventing heart disease and various other chronic conditions, including macular degeneration and some cancers. They are also often recommended for brain health and for overweight or obese individuals who are on a weight loss diet or program.

At the top of the list of dietary sources of EPA are:

✔ Mackerel
✔ Salmon
✔ Rainbow Trout
✔ Sardines
✔ Swordfish

However, it should be noted that the U.S. Environmental Protection Agency warns against excessive consumption of certain types of fish due to high levels of mercury.  Find out more at Fish Consumption Advise (EPA.gov).

At the top of the list of dietary sources of ALA are:

✔ Chia Seeds
✔ Walnuts and Walnut Oil
✔ Flaxseeds and Flaxseed Oil

Individuals who do not get enough Omega-3s in from food may consider taking either fish oil or krill oil supplements.

For more detailed information and to view a larger version of this infographic, visit Healthy Women - Omega-3s:  the Heart-Healthy Fats

Related:
Fat Facts
Fats: The Good, the Bad and Ugly
Healthy Fats for the Brain
Healthy Oils