sources of omega 3 fatty acids
sources of omega 3 fatty acids
There are many sources of omega 3 fatty acids under two main categories – cold water fish and plants.
One of the most natural sources of omega 3 fatty acids after fish is plants. Flaxseed is said to contain a high grade this fatty acid – ALA, which the body uses to convert into DHA and EPA. They are a good dietary inclusion for breakfast since they are very high in fibre too. Many supermarkets stock many different kinds of flaxseed as whole seeds, ground seeds and even flaxseed oils that are rich in Omega 3 fatty acids. As per clinical suggestion 1 gram of omega 3 fatty acids a day is the beat way to keep healthy, hence each portion of flaxseed that is included in your diet, should be able to provide the needful to the body for the day.
Other easily available sources of omega 3 fatty acids are grape leaves, kidney beans, Chinese cabbage, walnuts, cauliflower, broccoli, cantaloupe, canola oil. It has ben measured that about an ounce or one handful of walnuts contain near about 2.5 grams of n-3 acids. That is equivalent to consuming about 3.5 ounces of a Salmon. These sources of omega 3 fatty acids contain healthy phytoestrogens that relieve the lipids in the blood and help to decrease inflammation and increase blood flow and circulation in the body.
Some secondary sources of omega 3 fatty acids can be considered in case the foods containing omega 3 are not really to your taste and liking. Cooking oils like Olive oil, corn oil are monosaturated oils containing Omega 9 or Oleonic Acid. Sometimes some other cooking oils include Omega 6 fatty acids too. Not to worry, both of these – Omega 9 and Omega 6 fatty acids can be converted by the body into essential Omega 3 fatty acids and thus prove to be helpful for bodily nutrition and diet. These fatty acids also help the body to combat cholesterol and hence considered to be a healthier choice compared to other oils containing trans-fats.
In total there are nine key supplements types with sources of omega 3 fatty acids, which are listed below:
- Supplements made from cod fish liver oil
- Supplements made from shark fish liver oil is a good source of omega 3 fatty acids but, there are chances of contamination in the fish because of mercury and PCB.
- Supplements made from oil of krill which is a kind of shrimp is an exclusive source of omega 3 fatty acid found in the marina and consumed by whales and seals.
- Supplements made from flaxseed oil
- Supplements made from cold water fish oil
- Supplements made from hemp seed oil which is high in GLA.
- Supplements made from seal oil which contains nutrients that are present in mother’s milk.
- Supplements made from emu oil are considered the best for healing internally particularly in Australia.
Although Omega 3 acid is an essential nutrient required by us, the human body is unfortunately not one of the sources of omega 3 fatty acids.
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