Omega-3 Fats have been well-researched for their many health benefits. Yet most of us don't get enough of these important nutrients in the diet. If you want healthy skin, better brain function, a healthy heart and reduced inflammation (among other benefits), you'll need to increase your intake of these beneficial nutrients.
So... where can you get these wonder nutrients? Some of the sources might surprise you. Top sources of Omega-3 Fats include:
- Fish/Fish Oil: This is the most popular source of omega-3 fats. Salmon and mackeral have the highest levels, followed by fresh tuna. Beware of canned tuna. Not all canned tuna has much omega-3 in it.
- Algae: This is where the fish get their fatty acids from, and now there are a number of foods and supplements that use algal oil to provide omega-3 fats.
- Eggs: You can now buy omega-3 eggs. They are a little more expensive than regular eggs, but are well worth the extra nutrition boost provide by the extra omega fats.
- Nuts & seeds: Walnuts, flaxseed and sunflower seeds have the highest levels.
- Wild game: Venison and buffalo are particularly good sources.
Including just 2 to 3 servings of fish per week can lower your risk of heart disease. If you don't like fish, try some of these other options.
Comments
Jennifer, great to see awareness being brought to the power of omega 3's. You left out a very important source....
Mila contains one of the highest, if not the highest,
amounts of omega 3 fatty acids known in the plant
world. In the 1970’s and 1980’s, the “fat-free” diet
craze took all fats out of our diet, including the good
ones. Now we know the impact that healthy fats
have on our general well-being. The alpha linolenic
fatty acid (ALA) found in Mila is known as the only
essential omega 3 fatty acid. This means that a
person must consume this fatty acid because the
body cannot manufacture it. The fatty acids in
Mila are a near perfect balance, plus there is no cholesterol.
Read more at mykindofgrain.com
I have been doing some extensive article review lately and I must correct Sean H's comment. ALA is one of a few essential omega-3's. The others are eicosapentanoic acid (EPA) and docosahexanoic acid (DHA). Apparently EPA and DHA are potent agents in the resolution of inflammation. Our human bodies can convert ALA to EPA and DHA but only at efficiencies of 20% and 5% respectively. The best sources of EPA and DHA are oils from fish such as Herring, Salmon, Trout, Tuna, and Cod (Russo 2008). Go to pubmed.com and search for the author Serhan CN to find out more about omega-3 and inflammation. You can also e-mail me to continue the discussion at morganbr@ohsu.edu
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