Omega 3 is contained in the following essential fatty acids (EFA):
* Alpha-linolenic acid (ALA): Connot be produced by the body and must be obtained from external sources. Sources for ALA are flaxseed oil, canola oil, walnuts and others.
* Eicosapentaenoic acid (EPA): This is a derivate of ALA
* Docosahexaenoic acid (DHA): Also a derivate of ALA
EPA and DHA are more readily available to the body and they are considered as being the higher quality omega 3's. Epa and DHA can be foun in cold water fish, like: salmon, herring, sardines and mackerel.
As the top 10 foods high in omega 3 fatty acids, I would select the following ones:
The National Institutes of Health (NIH) recommends that 2% of your daily calories should come from omega 3 fatty acids. So, this means, a person consuming about 2000 kcal / day should provide ~ 4g of omega 3 fatty acids per day. In order to reach this goal, you could add for example two tablespoons of flax seed oil to your daily diet.
