Omega 3 foods like Scottish salmon should be on your healthy food list.

Omega 3 foods with fatty acids are indispensable nutrients for humans, hence the term “essential fatty acids”. Exellent Omega 3 foods include: salmon, tuna, and halibut, flax seed, walnuts and soybean.

Foods Serving Calories Grams Omega 3 % Daily Value
Brussel Sprouts 1 cup 60.8 0.26 10.8
Cod, broiled 1/4 lb 119.1 0.32 13.3
Flaxseeds 2 tbs 95.3 3.51 146.3
Salmon, broiled 1/4 lb 261.9 2.09 87.1
Walnuts 1/4 cup 163.5 2.27 94.6
Soybeans, cooked 1 cup 297.6 1.03 42.9
Halibut, broiled 1/4 lb 158.8 0.62 25.8
Shrimp, boiled 1/4 lb 112.3 0.37 15.4


There are three major types of Omega 3 fatty acids: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Research shows that eating Omega 3foods helps reduce inflammation and helps prevent chronic illnesses such as heart disease, cancer, and arthritis. Highly concentrated in the brain, fatty acids are important for cognitive and behavioral functions.

Other Benefits:

Blood Pressure - Studies using fish oil supplements found that supplementation with 3 or more grams of fish oil daily can lead to significant reductions in blood pressure.

Heart Disease - Clinical evidence suggests that EPA and DHA found in fish can help prevent and treat atherosclerosis by inhibiting the development of plaque and blood clots.

Arthritis - Omega 3 fatty acids tend to reduce tenderness in joints, decrease morning joint pain and stiffness, and allow medication reductions for people with rheumatoid arthritis.

Osteoporosis - Clinical studies suggest that Omega 3 fatty acids such as EPA help increase levels of calcium in the body, calcium deposited in the bones, and increased bone strength.

Depression - Omega 3 fatty acids are important components of nerve cell membranes. They help nerve cells communicate thus maintaining good mental health.

Asthma - Clinical research suggests that Omega 3 fatty acids may decrease inflammation and improve lung function in adults with asthma.

Other Benefits -Early studies suggest that Omega 3 fatty acids may protect against infections and improve a variety of conditions such as:
  1. Autism
  2. Ulcers
  3. Migraines
  4. Pre-term Labor
  5. Emphysema
  6. Psoriasis
  7. Glaucoma
  8. Lyme Disease
  9. Multiple Sclerosis
  10. Panic Attacks

Available Forms - In addition to the dietary sources described, EPA and DHA can be taken in the form of fish oil capsules. Flaxseed, flaxseed oil, fish and krill oils should be kept refrigerated. Buy Omega 3 fatty acid supplements made by established companies who certify that their products are free of heavy metals such as mercury, lead, and cadmium. It is safest to contact your health professional before using any supplements.

Dosage amounts Children (18 years and younger) Dosages have not been established. Contact your medical professional.

Adults Individuals taking more than 3 grams daily of Omega 3 fatty acids from capsules should do so only under the supervision of a health care provider due to an increase risk of bleeding. Omega 3 foods should be used cautiously by people who bruise easily, have a bleeding disorder, or take blood-thinning medications, because excessive amounts may lead to bleeding.

Excessive use of fish oil supplements can cause flatulence, bloating, belching, and diarrhea.

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