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How To Eat More Omega-3 Fatty Acids

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How To Eat More Omega-3 Fatty Acids
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How To Eat More Omega-3 Fatty Acids

April 21, 2014

A study in a recent issue of Neurology demonstrated a connection between omega-3 fatty acid levels and brain volume in older women. Those with higher amounts of omega-3 in their blood also had more brain and hippocampal volume. The hippocampus is the area of the brain that's responsible for memory, thus directly affected by Alzheimer's.
A bunch of sardines
Omega-3s are divided into three types of fatty acids: ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). It's common for people to reference fish as a way to add omega-3 fatty acids to your diet. A lot of seafood, such as salmon, tuna, oysters and halibut, is high in omega-3s. But to get more omega-3 fatty acids in your life through other foods, try out some of the options on the shopping list below.

For the refrigerator:

  • Parsley
  • Kale
  • Mint
  • Watercress
  • Brussels sprouts
  • Eggs
  • Milk (regular and soy)
  • Fortified juice
  • Yogurt
  • Margarine

For the pantry:

  • Flour tortillas
  • Walnuts (nut and oil)
  • Pumpkin seeds
  • Bread
  • Cereal
  • Crunchy oats
  • Peanut butter
  • Pasta
  • Oatmeal
  • Flour
  • Flaxseed (grain and oil)
  • Cod liver oil
  • Rapeseed oil
  • Mustard oil

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