Vegetarian and Dairy Foods Rich in Omega 3 Fatty Acids: Holistic Treatment Options as well as Disease Prevention

Relevant Resources

Health Benefits of Omega 3 Fatty Acids

Cod Liver Oil: The Number One Superfood

Omega 3 Fish Oil and Alzheimer's Disease

Important Precautions & Dangers

Omega3 - Health

Omega 3 Clinical Nutrition

Foods Rich in Omega 3 Fatty Acids


Index of Diseases / Health Conditions

Please refer to Disclaimer and Precautions


Omega-3 fatty acids can be found in the following foods:

Vegetarian Sources:

Common name Linnaean name
Chia Seed or Chia Sage Salvia hispanica
Kiwifruit or Chinese Gooseberry Actinidia chinensis
Acai Palm Fruit  
Perilla or Shisho Perilla frutescens
Flax Seeds or Linseed Linum usitatissimum
Lingonberry or Cowberry Vaccinium vitis-idaea
Camelina or Gold-of-Pleasure Camelina sativa
Purslane or Portulaca Portulaca oleracea
Black Raspberry Rubus occidentalis
Butternuts Juglans cinerea
Walnuts Juglans regia
Pecan nuts Carya illinoinensis
Hazel nuts Corylus avellana
Hemp and linseed  



Dairy / Meats:

Common name Comments
Eggs Eggs produced by chickens fed a diet of greens and insects produce higher levels of n−3 fatty acids (mostly ALA) than chickens fed corn or soybeans. In addition to feeding chickens insects and greens, fish oils may be added to their diet to increase the amount of fatty acid concentrations in eggs.
Wild-caught Cold-water Fish A study published in the July 2008 issue of the Journal of the American Dietetic Association reports that the popular farm-raised fish known as tilapia and cat fish may actually harm your heart, due to the low levels of healthy omega-3 fatty acids and high levels of unhealthy omega-6 fatty acids. This combination could be particularly bad for patients with heart disease, arthritis, asthma and other diseases involving overactive inflammatory responses. There is evidence that you may harm yourself by eating farmed tilapia and catfish.

Beef: The n−6 to n−3 ratio of grass-fed beef is about 2:1, making it a more useful source of n−3 than grain-fed beef, which usually has a ratio of 4:1.

Lamb: Commercially available lamb is almost always grass-fed, and subsequently higher in n−3 than other common meat sources.

Chicken: The omega-3 content of chicken meat may be enhanced by increasing the animals' dietary intake of grains such as flax, chia, and canola.

Omega 3 Fatty Acids: Important Precautions & Dangers

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More Research & Information about Omega 3 Fatty Acids

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