Good Sources of Omega Fatty Acids

Good sources of Omega fatty acids

As we learned in the article Omega 3, 6 and 9 - Food for the brain, omega 3, 6 and 9 fatty acids are nutrients necessary to keep our body, and especially our mind, healthy. Here we discover it is not just oily fish that contains good quantities of these (although they are a good source!), there are many wonderful and varied foods that will provide excellent nourishment for mind and body.

Good sources of Omega 3

  • Cold water oily fish

Salmon, Herring, Mackerel, Anchovies, Sardines

  • Eggs

More if hens are fed with a diet of greens and insects, are free range or organic

Less if hens are just corn fed and intensely farmed

  • Grass fed Beef and Lamb

More if free range or organic

  • Milk and Cheese from grass fed cows

More if free range or organic

  • Oils

Flaxseed, Canola, Soybeans, Cod liver

  • Nuts

English walnuts, Pecans, Brazil Nuts, Hazelnuts

  • Spinach

  • Pumpkin seeds


Good sources of Omega 6

  • Meat

Turkey, Pork, Ham, Chicken

(more if free range or organic)

  • Beans

  • Olives

  • Dark leaf greens

  • Oils

Corn, Sunflower, Soybeans, Canola

  • Nuts

Pecan, Almonds

  • Sunflower seeds

  • Wheat germ


Good sources of Omega 9

  • Olives

  • Olive oil

  • Avocados

  • Nuts:

Almonds, Peanuts, Pecans, Pistachio nuts, Cashews, Hazelnuts, Macadamia nuts

  • Sesame oil


This article was published in Uncovered magazine issue 2.

For some fabulous recipes to boost your Omega intake see here.


Relevant Books

Further reading

We hope you have enjoyed reading about healthy eating for the mind, why not learn more with our features online:


The Importance of B Vitamins

Mind Food - Omega 3, 6 and 9

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