No Doubt, Healthy Eating Should Include Omega 3 Foods




Omega 3 foods can be easily included in your daily diet. Foods high in omega 3 come from different omega 3 sources. Fat fish is not the only omega 3 source...

Omega 3 foods come from 3 different sources:

Omega 3 from marine Sources


Fish oils are also called seafood oil, algae oil, seaweed oil, polyunsaturated fatty acid, omega 3, EPA, DHA.

Here is a list of fish containing good amount of omega 3:

omega 3 foods

  • Salmon
  • Tuna
  • Sardines
  • Anchoives
  • Cod
  • Halibut
  • Herring
  • Oysters
  • Pollock
  • Trout (from lake)
  • Fishes don't synthesize their own EPA and DHA. They get them by consuming phytoplankton and zooplankton.







Krill oil. Krills are small shrimps. They're found in cold water of Antarctica. Krill oil contains a little less omega 3 than fish oil. On the other side krill oil has an advantage. It contains phospholipids (provide the transportation of omega 3 in the membrane of cells) and antioxidants.

***Liquid fish oil is popular especially cod liver oil. It's an inexpensive source of EPA and DHA. 2 tps off this oil provide around 900 mg of EPA and 1100 mg of DHA...this is a good thing but it also contains large quantities of vitamin A and D, both fat soluble vitamins which means they can accumulate in the body rather than being eliminated. Can reach toxic levels if you're not careful.

Omega 3 from Animal Sources


  • Fortified products such as eggs, milk, juice
  • Dairy products that come from grass-fed cows contain omega 3 fatty acids
  • Flesh from grass-fed cows contain more omega 3 than others
  • Eggs: producers add flaxseed to the food for their chicken this is why you can buy eggs containing omega 3 at the grocery store

Omega 3 from Plant Sources


If you are a vegetarian, plant foods can provide a little omega 3. Plants contain ALA, (omega 3 from plants)not EPA and DHA. ALA is an omega 3 fatty acid.

For example, flaxseeds contain ALA (alpha-linolenic acid). Your body will convert this substance into EPA and DHA. ALA is the foundation of our reserves in omega 3.

PLANT SOURCES OF OMEGA 3 FOODS ARE:

omega 3 foods

  • Chia seed: they are naturally high in fiber and good fats. They contain omega 3 in the form of ALA. They also contain antioxidants, calcium, folic acid and proteins. You can easily incorporate (ground)chia seeds to your cake or muffun recipes, sprinkle some on your salad, yogurt...
  • Flaxseed and flaxseed oil: They also contain omega 3 in the form of ALA. Better if used freshly ground
  • Oil and hemp seed
  • Tofu and soybean oil


Finally,

we can say that it is easy to eat plenty foods high in omega 3...no more excuses!! You can get them from fish, fortified foods, animals and plants. What are you waiting for?


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