Omega 3
The best source of omega 3 fatty acids is probably fish. Japanese men, who consume twice as much fish and seafood as men in the United States have much less likely to have atherosclerosis, which leads to heart disease. Coldwater oily fish such as salmon contain the most omega-3 fatty acids, but other wild-caught fish such as trout are good sources of omega-3s as well.
Fish oil contains two important fatty acids called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) that are the forms of omega-3 fatty acids that your body uses.
Algal oil, which is made from ocean algae, is the one plant source of omega 3 fatty acids that contains pre-formed DHA. Algal oil is usually sold as a dietary supplement.
Flax, walnuts, pumpkin seeds, soy and canola oil are all good sources of alpha-linolenic acid. Alpha-linolenic acid is also an omega-3 fatty acid, but it is slightly different than EPA and DHA so it must be converted into one of those forms to be used by the body.
Research shows that flaxseed may help to prevent cardiovascular disease too, but the evidence is not as strong as it is for fish oil. Flax is the best plant source of omega 3 fatty acids because it contains large amounts of omega 3 fatty acids along with fiber and phytochemicals called lignans. Canola oil is another great choice. It is better for cooking than flax oil because flax oil is destroyed by heat.
Many people prefer to avoid fish because they don't like the taste or because of the potential of mercury contamination found in some fish. While you can increase your dietary omega 3 fatty acid intake by adding plant oils to your diet, fish is preferred. People who do not want to eat fish on a regular basis can take fish oil supplements.
Sources:
Arterburn LM, Oken HA, Bailey Hall E, Hamersley J, Kuratko CN, Hoffman JP. "Algal-oil capsules and cooked salmon: nutritionally equivalent sources of docosahexaenoic acid." J Am Diet Assoc. 2008 Jul;108(7):1204-9.
http://nutrition.about.com/od/askyournutritionist/f/efa_sources.htm
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