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Good Sources of Omega 3

According to the Harvard School of Public Health, omega-3 acids are polyunsaturated fatty acids that are critical nutrients for health. Omega-3 is responsible for several body functions, such as managing blood clotting and creating cell membranes in the brain. Omega-3 also is connected with protecting against coronary disease. The human body does not produce omega-3; it must be obtained through food. Key omega-3 acids include docosahexaenoic acid and eicosapentanenoic acid.

  1. Fish

    • Fish is an excellent source of omega 3. The best fish to eat for omega-3s are cold water fish such as salmon, herring, American Shad, Pacific and Atlantic mackerel, whitefish, Pacific oysters, Atlantic sardines and trout. Two three-ounce servings a week are recommended by the Omega-3 For Your Health website. The more fat a fish contains the more omega-3 it will contain.

    Flax

    • Seeds and nuts are resources for omega-3. Flax seeds can be used on other foods while having the ability to pass through the body undigested. Flax oil is another alternative for omega-3, but has a brief shelf life and needs to be kept refrigerated.

    Walnuts

    • Another source of omega-3 is walnuts. Though walnuts are reaped in December, they are available throughout the entire year. A quarter cup of walnuts offers 2.27 grams of omega-3 acids and is rated as an "excellent" source of omega-3s by the World's Healthiest Foods website.

    Eggs

    • Eggs created by hens given a diet rich in omega 3 acids are another valuable source of omega-3. Since many people are allergic to fish, eggs provide an alternative way of obtaining omega-3. To achieve the full benefits of omega-3, the egg yolks must be consumed.

    Supplements

    • Omega-3 is offered as soft gels, such as a vitamin E capsule, or in liquid form. Flaxseed oil and cod liver oil, often used in cooking, are common omega-3 supplements. These supplements must be carefully stored, as they are susceptible to heat, light and oxygen. Keep supplements in the refrigerator or freezer. When choosing a supplement, the World's Healthiest Foods site advises purchasing a supplement that possesses vitamin E, which serves as a powerful antioxidant.

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