Omega 3 fatty acids are good fat. They provide several health benefits to your body and brain.
Your body is incapable of producing omega3s on its own, so you must eat plenty of foods high in omega 3s.
There are different kinds of omega-3s: Alpha-linolenic acid (ALA), Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA). In fact, ALA is only about 10% as effective as compared to DHA and EPA. So, nutrition experts recommend eating more DHA and EPA.
Though, your body can transform ALA into DHA and EPA – but not very efficiently. Even after so many in-depth studies, it has not been yet established clearly how well your body can transform ALA into EPA and DHA or whether it has benefits on its own.
All Sources Of Omega3s Are Essential To Make Your Diet Healthy And Balanced
Whereas EPA and DHA are the preferred omega-3 types, all types are useful and should be included in a balanced diet. So include nuts and seeds in your breakfast and green vegetables and fish in dinner. The health authorities such as those at Harvard Medical School also advocate that all sources of omega 3 fats are essential, and should be included in your diet to make it balanced and healthy diet. (Source: 1)
Researchers have found that the cultures who consume plenty of foods that contain omega 3s such as the people in Okinawa, Japan, live much healthier and longer lives as compared to people who eat a diet low in omega-3s. The customary Okinawa diet, which contains lots of fish, sea vegetables and other fresh produce, is in fact has approximately 8 times the quantity of omega-3s that you’d find in a typical American diet. This is the reason why Okinawa population is known to be one of the healthiest in human history.
Best Source Of Omega 3
Omega 3s such as DHA and EPA can mostly be sourced from animal foods, mainly seafoods like salmon and sardines. On the other hand, ALA is contained in some plant foods such as green leafy vegetables, nuts and seeds. Read on here to find what foods have omega 3 fatty acids:
Best Source Of Omega 3 Fatty Acids
It’s best to get omega-3 fatty acids naturally by eating foods than supplements. Try to eat fish high in DHA & EPA omega-3 fatty acids 2 to 3 times per week.
Include following in your diet seafood/fish that are rich in omega-3 fats EPA and DHA:
Omega-3 content: 5134 mg per 100 grams (3.5 oz).
(ii) Cod Liver Oil
Omega-3 content: 2664 mg in a single tablespoon.
(iii) Salmon (wild has more omega-3s than farmed)
Omega-3 content: 2260 mg in 100 grams (3.5 oz).
Omega-3 content: 951 mg per one can (2 oz), or 2113 mg per 100 grams (3.5 oz).
Omega-3 content: 1729 mg per 100 grams (3.5 oz).
(vi) Tuna (fresh)
Omega-3 content: Fresh bluefin contains 1504 mg per 100g. White tuna canned in water contains 862g mg 100g of fish.
Omega-3 content: 1480 mg per 100 grams (3.5 oz).
Omega-3 content: 900 mg per 100 grams of fresh fish.
Omega-3 content: 672 mg per 100 grams (3.5 oz).
Omega-3 content: 600 mg per 100 grams of fish.
Whereas eating more fatty fish is a preferred way of getting omega-3s, but some of them possibly can have higher amounts of mercury, PCBs, or other toxins – such as mackerel, wild swordfish, tilefish, and shark.
On the other hand, farm-raised fish of any type may have higher amounts of contaminants. So, children and pregnant women should better keep away from these fish totally. Others should aim to consume no more than seven ounces of these fish per week. Fish such as wild trout and wild salmon are considered safe.
Natural Sources Of ALA
Following 4 foods contain the omega-3 fat, ALA. This omega 3 type is not as superior as are other two, EPA and DHA.
(i) Flaxseeds And Flaxseed Oil
Omega-3 content: 2338 mg per tablespoon of seeds, 7196 mg per tablespoon of oil.
(ii) Chia Seeds
Omega-3 content: 4915 mg per ounce (28 grams).
Omega-3 content: 2542 mg per ounce, which amounts to 7 about walnuts.
Omega-3 content: 1241 mg in half a cup, or 1443 mg per 100 grams (3.5 oz).
Fresh Produce With ALA Omega-3s
Vegetables, particularly green leafy variety, are great sources of ALA, a form of omega-3 fatty acids. ALA isn’t as mighty as the other forms of omega-3s, DHA and EPA, but because these vegetables are also rich in fiber and other nutrients, so we recommend that you include them also in your daily diet:
(iii) Brussels sprouts
Foods Fortified With Omega3s
Certain foods, like some brands of eggs, yogurt, juices, milk, and soy beverages are fortified with DHA and other omega-3s.
So when shopping, look for omega3s in:
(iii) Juices and soy beverages
(viii) Peanut butter
(x) Pizza, packaged
(xi) Flour tortillas
If you include some of the above wild-caught seafood and whole, real foods in your daily diet, getting sufficient amount of omega-3s should not be a problem.
But if your diet does not include these foods and you think you may be lacking in omega-3s, then check out this best selling Omega 3 Fish Oil – Triple Strength