Food Products Containing Omega 3

Fish
Fish is the obvious place to get omega 3 fish oil, but some have more than others. The largest amounts will be found in the fatty fish -- salmon, mackerel, sardines, lake trout, herring and albacore tuna. Other types of fish and shellfish contain omega 3, though not as much as the fatty fish. Omega 3 fish oil can also be found in marine plant life, like algae and plankton.The American Heart Association recommends consuming fish, especially fish with fatty acids, twice a week.

Oils
Canola and soybean are oils high in omega 3 and can be used to make dressings or for frying and sautéing during cooking. Flaxseed and rapeseed oil are a little less versatile (because of stronger flavor), but they are very high in omega 3. Olive, safflower, walnut and corn oil also contain some omega 3.

Other Foods
Oatmeal contains omega 3 fatty acids, as do walnuts (mix them together for an omega 3 filled breakfast). Sprinkle flaxseed on just about anything or bake into breads and muffins to add omega 3. Hemp and pumpkin seed contain omega 3, as does kiwi. It is also possible that dairy and meat products may contain omega 3 if the cows consumed it.

Packaged Products
There are a number of packaged products have been introduced on the market that now contain omega 3 fish oil and fatty acids. In fact, Omega 3 is now added to some brands of milk, eggs and orange juice. Check the packages of cereal, prepared frozen and canned foods as well as supplement bars and drinks for the addition of omega 3.

Precaution
When consuming fish for omega 3 fish oil, be aware of high levels of mercury and other toxins, such as environmental pollutants. Pregnant women and children have been advised by the FDA to avoid all fish that contain high levels of mercury -- swordfish, shark, mackerel, grouper and tilefish. Salmon, canned light tuna, pollock and catfish also contain some mercury and should be eaten sparingly. Omega 3 fish oil supplements may be a better choice as most are cleared of the metals.