What foods are rich in omega-3?

By Walter Chase Walter chase
Level: Platinum

Walter Chase has a b.a. from the University of South Alabama, an MBA from the University of Nebraska and a MS from Bellevue University. There...

Omega-3 was touted as being beneficial to the health of your body. It is therefore essential that it is called an essential fatty acid (EFA), because the body cannot make EFA, but should receive from an outside source. But where can you get this great utility in your diet. Although some sources for Omega-3 are:

Cod - this source of Omega-3 is available throughout the year and that come from the cold waters of the Arctic. However, the high amounts of vitamin a and d limit the amount of cod you can eat. Humanity has eaten since the story, but due to overfishing, cod cod population declined, driving the price.Sardines - Sardines are good for getting Omega-3. In the U.S., sardines, we buy are usually small herring. I think the sardines as a snack, not my meals main. So a good source for EFA, unless you eat much, you won't get your required amount from this source.Mackerel - mackerel also provides a good source of Omega-3. But depending on the type of mackerel, you may not get as much Omega-3 that you expect. For example, you must select species small as Spanish mackerel and Jack because they are low in Mercury but higher in essential fatty acids. Due to its size, king mackerel accumulate more mercury and other toxins and has a lower amount of EFA.Salmon - although it's expensive, salmon can provide one of the best sources of Omega-3, you can get. But when you buy it to ensure that you get wild salmon from Alaska. Salmon farm raised, even if it is higher in the fat content, does not as much Omega-3 as wild salmon from Alaska due to what they are fed.Plant sources--among these seeds of flax, leafy vegetables dark Greens, pumpkin seeds and nuts are a few examples. This source contains a different type of Omega-3 fatty acid than what you would get fish. Omega-3 from fish contain EPA and DHA fatty acids. Plant sources have ALA fatty acids. The difference is that ALA should be converted to DHA and EPA before it can be used effectively. This process is only a five per cent efficient is therefore not a very efficient source of Omega-3. Supplements - there are many types of fish oil supplements. I prefer this way because I don't like fish more. If you go this route, make sure that the supplement is DHA and EPA as his, Omega-3 fatty acid.

Conclusion

The main source of Omega-3 found in cold water fish. Plant material may also provide Omega-3, but it is not very effective. The best source I found is to take a supplement of Omega-3 fish oil.

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Submitted the: 01 February 2011

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