The best sources in a store near you

1. Walnuts - a handful of omega 3

It's very easy to add walnuts to your bowl of breakfast cereal or to a mix of nuts to snack on throughout the day. Walnuts are a wonderful source of alpha-linolenic acid (ALA), one of the omega-3 fatty acids that is most common in plants. Other nuts, including pecans and pistachios also contain alpha-linolenic acid, but almonds do not.

2. improved eggs

Omega-3-enhanced eggs are available for purchase in stores, and they tend to have a darker yolk than regular eggs. The omega-3 fatty acid DHA is found in the egg yolk, while the egg white, on the other hand, does not contain any fatty acids. If you eat omega-3-enhanced eggs for breakfast, you'll start your day with the many potential health benefits of omega-3 fatty acids, including heart protection and a possible reduction in the risk of dementia.

3. Fish: an excellent source

Cold water fish have the highest concentration of DHA and EPA - the 2 fatty acids closely related to heart health. The American Heart Association recommends consuming at least two servings per week of salmon, tuna, herring, sardines, trout and similar fish. Studies have shown that the omega-3 fatty acids DHA and EPA reduce triglycerides that can lead to artery blockage, and that omega-3 may help reduce the risk of heart rhythm disorders.

4.  A bowl of beans

Mix fresh soybeans, pinto beans ("spotted beans") and common beans in soups, chili and salads to increase the consumption of the omega-3 fatty acid ALA (alpha linolenic acid). There are other proofs regarding the contribution to health of the omega-3 fatty acids EPA and DHA, but in fact, the body is able to convert on its own a little omega-3 fatty acid ALA, which comes from plants, to DHA and EPA.

5. Fortified milk and milk products

Children should also consume omega-3 fatty acids, although there is no exact guideline regarding the desired dose, and in any case - food sources are preferable to food supplements. Milk and yogurt enriched with Omega 3 may be a suitable dairy option for picky children. Also, many of the baby food formulas contain the omega-3 fatty acid DHA because several studies have found that it helps in brain development.

6. A little healthy fat

Choose oils with a high omega-3 fatty acid content for light frying, baking and seasoning salads. Canola oil, soybean oil, and nut oil are all good options. Just remember that although omega-3 fatty acids are good fats, oils are high in calories, so they should be used sparingly. And don't worry: high cooking heat will not spoil the health benefits.

7. Spinach, cabbage, and green leafy vegetables

Add the omega-3 fatty acid ALA to the nutritional benefits found in green vegetables. Spinach salad, the addition of fried green cabbage or lettuce in a sandwich, all increase the intake of ALA. It is important to know that besides the fact that fatty acids contribute to heart health, they may also, according to various studies, be helpful in other conditions, including cancer, inflammatory bowel diseases, lupus and rheumatoid arthritis.

8. algae

The omega 3 fatty acid found in cold water fish - DHA, may also be found in algae. Although seaweed salad may be found on the menu of various sushi restaurants, you can also find it in the refrigerator of your nearest supermarket. The second type of algae, it turns out, you will have to consume through a nutritional supplement. Both options are an excellent source of omega 3 for vegetarians.  

9. Bread, cereals and various cereals.

Today it is possible to obtain foods such as bread, cereal and pasta with added omega 3. In this way you can consume fatty acids at every meal. However, you should consume at least some omega-3 through whole foods such as fish, flaxseeds, soy, nuts and green vegetables.

10. Flaxseed, linseed oil and other seeds

Flaxseeds contain a large amount of the omega-3 fatty acid ALA, but in order for you to enjoy their nutritional benefits, you will need to consume them soon after they are ground. You can get ground flax seeds packed in special packaging that preserves the fatty acids. Flaxseed oil is another good source of this omega-3 fatty acid. Poppy, pumpkin and sesame seeds also provide plant-derived omega-3 fatty acids, although in considerably smaller amounts, and can be combined with oatmeal, salads and breads.

11. Tofu products: tofu, fresh soybeans and more

The consumer shelves are full of products made from soybeans: tofu, miso (a thick soybean paste), tempeh (a block of fermented soybeans with the texture of soft tofu popular in Asian cuisine), soy milk and fresh soybeans. The soy products have many advantages, among them the plant-derived omega-3 fatty acid - ALA. Use soy-based vegetable protein as a substitute for ground beef in chili, add fresh soybeans to your casseroles and stir-fries, use soy milk in a fruit smoothie, and snack on roasted soybeans to increase your omega-3 intake.

12. Omega 3 supplements

Most Americans do not get enough omega-3 through their diet. Consider increasing your omega-3 intake with fish oil capsules or other vegetarian-friendly supplements made from algae. The recommended daily intake ranges from 500 mg to 4 grams. Consuming omega-3 in higher doses may interact with certain medications, so it is recommended to consult a doctor before taking nutritional supplements.