To increase the level of omega-3s in a diet, focus on fish. Here's how much omega-3 fatty acids are in 3-ounce (cooked) servings of:
Salmon, more than 1,900 milligrams.
Herring, nearly 1,900 milligrams.
Fresh bluefin tuna, about 1,400 milligrams.
Wild rainbow trout, about 1,000 milligrams.
Also, 3 ounces of white tuna canned in water and drained has 800 milligrams of omega-3 fatty acids. And, a 3.75-ounce can of sardines, canned in oil and drained, has about 1,400 milligrams.
Other types of fatty fish -- swordfish, tilefish (golden bass or golden snapper), shark and King mackerel -- are also very high in omega-3 fatty acids, but they also tend to be high in mercury.
Be aware, however, that it is possible to get too much omega-3. There's no standard recommendation on minimum or maximum amounts, but for people who already have heart disease the American Heart Association recommends 1,000 milligrams a day of the two main types of omega-3 fats found in fish, EPA (eicosapentaenoic acid) and DHA (docosahexenoic acid). The third type of omega-3, ALA (alpha-linoleic acid), is found primarily in seeds and nuts.
Seafood and Fish
Salmon
Tuna
Artwork: Wild Alaskan Sockeye Salmon Fillets
Source:
Ohio State University Extension and the Ohio Agricultural Research and Development Center
