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Sources of Omega 3

Omega-3 fatty acids are polyunsaturated fats (the fats that are better for you than saturated and trans fats) that have healthy benefits for our minds and bodies. The main types of omega-3s are ALA, DHA and EPA, and the basic recommended dose is 2g a day.

  1. Benefits

    • Omega-3 fatty acids are used to battle numerous illnesses. Some benefits of omega-3s include helping protect the body from cancer, strokes, arthritis and even congestive heart failure. In addition to taking a supplement, like fish oil, there are foods you can eat to get the benefits of omega-3 fatty acids.

    Fish

    • The best place to get essential omega-3 fatty acids is through the consumption of fish. The fish that contain the most benefits are mackerel, salmon, herring, sardines and anchovies. You also can get some fatty acids from tuna, but not as much. Fish contain both DHA and EPA.

    Meat

    • Grass-fed beef and lamb are decent sources of omega-3 fatty acids. Chicken also can contain omega-3 if they are fed flaxseed along with their regular feed. Flaxseed is second only to fish in having the highest amount of fatty acids. Flaxseed oil can be used as a supplement to get your daily amount of this beneficial fat.

    Dairy

    • Milk and cheese from grass-fed cows are sources of ALA fatty acids. The cows get their fatty acids from the foods they eat, which are then absorbed into their meat, which we eat.

    Other Sources

    • Eggs carry ALA fatty acids, more if the chicken are fed grasses and insects rather than corn. You also can get fatty acids from brown algae, walnuts and acai fruit.

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