Food sources of omega-3s.

Essential fatty acids are prone to break down in pure form if they are exposed to light or air, which is why getting them in the food you eat makes the most sense. Some foods containing omega-3s are albacore tuna, salmon, halibut, mackerel, lake trout, herring and sardines. It is also available in almonds, walnuts, whole seeds and grains. If you're adventurous, try eating sea algae and krill. Dark, leafy greens contain omega-3s but you need to eat quite a bit to get your daily requirement.

A diet without meat and including some wine, such as the Mediterranean diet tends to have a better omega-3 to omega-6 ratio. If you're an egg eater you can find eggs from chickens that have been fed a diet high in flaxseed which makes the eggs higher in omega-3s. Flaxseed itself is high in omega-3 but you need to crush the seeds to be able to get the nutrients out. And you must eat the crushed seed within 24 hours or the potency is lost.

The American Heart Association recommends eating fish twice a week. Pregnant, nursing women or children need to be cautions about eating fish due to that fact that some of it may contain mercury that can affect growing bodies.

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