Omega 3 for the Brain

 List

Bring this shopping list the next time you go to the supermarket.

Fish: Top Source of Omega-3 Fatty Acids

Look for seafood rich in omega-3s, such as:

• Anchovies
• Halibut
• Herring
• Mackerel
• Oysters
• Salmon
• Sardines
• Trout
• Tuna (freshor light, canned in water)

Dairy and Juices Fortified With Omega-3s

You'll likely find the following foods fortified with omega-3 fatty acids:

• Eggs
• Margarine
• Milk
• Juice
• Soy milk
• Yogurt

Grains and Nuts With Omega-3s

Bread and pasta are some of the foodsthat may have omega-3s added to them. These fats are also naturally found in whole foods like seeds and nuts. When shopping, look for omega-3s in:

• Bread
• Cereal
• Flaxseed
• Flour
• Pasta
• Peanut butter
• Oatmeal
• Pumpkin seeds
• Pizza, packaged
• Flour tortillas
• Walnuts

Fresh Produce With ALA Omega-3s

Vegetables, especially green leafy ones, are good sources of ALA, one form of omega-3 fatty acids. Although ALA isn't as powerful as the other omega-3 fatty acids, DHA and EPA, these vegetables also have fiber and other nutrients, as well as omega-3s.

• Brussels sprouts
• Kale
• Spinach
• Broccoli
• Cauliflower