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The first thing you should know is that Omega 3 is an essential fatty acid that is very important for the health of the body. Omega 3 fatty acids have three types and they are DHA (docoahexaenoic acid), EPA (eicosapentoic acid), and ALA (alpha-linolenic acid). There is also linolenic acid which is Omega 6 and found in vegetable oils such as corn, safflower, cottonseed, and sunflower oils.Some of the health conditions that can be aided with the consumption of Omega 3 fatty acids include retinal health, proper brain functioning and over-all health. Other conditions that can be improved include inflammatory diseases such as arthritis, heart diseases including angina, heart attack, and high blood pressure. Now that you know these fatty acids are good for your health, let’s take a look at the food sources that will provide these fatty acids.Omega 3’s are found in fish such as Atlantic Salmon (Chinook, Sockeye), albacore tuna (canned/frozen), Mackerel, Herring, Rainbow Trout, Sardines, Halibut, Cod, Haddock, Catfish, Flounder, Oyster, Shrimp, and Scallops. It is also found in King Crab and Whiting. Cod Liver Oil capsules are rich in Omega 3’s.Just as there are fish sources, there are plant sources of Omega 3 fatty acids. Flax seeds and Flaxseed Oil (Linseed Oil) is rich in these fatty acids. They are also found in ground Flaxseed, Grape Seed Oil, English Walnuts, Tofu, and Spinach. Wheat and Oat germ as well as Acai Palm Fruit also contain Omega 3’s.Triglycerides (fat) particularly the body oils of fatty fish have Omega 3’s. Phospholipids EPA/DPA is found in egg yolks and in fish liver oils. Eating fish will provide you with both triglycerides and phospholipids forms. Ethyl esters which is purified Omega 3 can be consumed in concentrates in supplements and by prescription. Fish oil ethyl esters have very similar benefits to fish oil. Grass feed beef, commercially available lamb, milk and cheese from grass-fed cows are also high in Omega 3 fatty acids.The best source for Omega 3 fatty acids is from a New Zealand Hoki fish. It is found in cold fresh water. For the best quality of supplements look for those that have been molecularly distilled - (had all the toxins removed by a specific process.Another note about Omega 3 food sources is that if you read food labels you may find products today such as peanut butter, breads, and muffins. There is no reason why anyone should remain Omega 3 deficiency because of the varied sources available for use. You still need to read labels and follow your physician’s advice about dosage and its necessity.
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Jean Helmet is one of the editors for a series of health sites, We offer a free health book for subscribers to our websites newsletter. We cover everything you need to know on nutrition, as well as omega 3 nutrition, and how to improve your general overall health. Check out our nutrition health book, for more information on our free featured book.
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