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What foods are rich in omega-3 fatty acids?

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Quick Answer

The George Mateljan Foundation for the World's Healthiest Foods lists flax seeds, walnuts, sardines, salmon, soybeans, tofu, shrimp, Brussels sprouts and cauliflower as common foods containing omega-3 fatty acids. Flax seeds contain over 100 percent of the daily recommended intake in one serving with less than 100 calories, while winter squash, which contains the lowest amount on the list, contains 7.9 percent.

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What foods are rich in omega-3 fatty acids?
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Full Answer

Omega-3 fatty acids are found in multiple foods with recent research suggesting they play an important role in preventing cardiovascular diseases like heart attacks and strokes. Although fish are famous for containing omega-3 fatty acids, their content is highly dependent on diet; fish from environments high in algae and other sea plants naturally store more fat than fish from environments devoid of omega-3 bearing plants, notes The George Mateljan Foundation for the World's Healthiest Foods.

According to The George Mateljan Foundation for the World's Healthiest Foods, farmed fish contains less omega-3 and have diets supplemented with concentrates. The omega-3 content of land animals and their products are similarly dependent on environment, with eggs reaching up to 350 milligrams of omega-3 fatty acid each. Dairy products from grass-fed cows are higher in omega-3. There is no known risk of dietary toxicity associated with increasing intake of omega-3 fatty acids. The National Academy of Sciences suggests an intake of 1.6 grams per day for men and 1.1 grams per day for women.

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