Important Food Sources Rich in Omega 3 Fatty Acids

(Last Updated On: November 7, 2015)

If possible, you should source your Omega 3 from fish rather than take fish oil supplements. Natural oils in fish are always better and more reliable.

High amounts of DHA and EPA omega-3 fatty acids can be found in the following types of fish:

  • blue fish
  • anchovies
  • sardines
  • herring
  • mackerel
  • salmon (the wild have got more omega-3s than the cultivated type )
  • Tuna
  • sturgeon
  • lake trout

It is advisable to eat fish at least two times a week. There are also sources of ALA, which eventually get converted to omega 3 fatty acids:

  • canola oil
  • olive oil
  • flax and flaxseed oil
  • soybean oil
  • walnuts

It is good to eat foods rich in Omega 3 fatty acids. However, you need to be watchful as some food, particularly nuts and oils, could contain high amounts of calories making you to gain weight unnecessarily. Therefore, ensure you eat moderate amounts of such foods.

Omega 3 fatty acids Supplements

Before you take any food supplements be sure you are getting the health benefits you need. You will want to see your doctor first. The expert daily recommendation is usually 1000mg of EPA & DHA in the combined form of fish oils. However, the dose could reach up to 4 grams in people with more serious conditions, according to the doctor’s supervision.

Known side effects of taking fish oils include:
Indigestion
Flatulence & gas
Risk of bleeding

Therefore, you will need to be careful when taking drugs like Plavix, Coumarin, NSAIDS, etc to reduce the risk of possible side effects such as bleeding. You should discuss with your doctor before taking Omega 3 food supplements.

Warning About Omega 3 Fatty Acids:

  • Be sure to choose the right fish since some fish may contain toxins, ingested mercury or lead products from polluted bodies of water. Eat with caution fish such as wild swordfish, shark and mackerel which could contain high amounts of toxins.
  • Farm raised fish are not completely safe either. So, children & pregnant mothers should avoid those fish. Others with no alternatives should eat no more than 7 ounces a week, except you are completely sure of the safety. Wild salmon & trout are safer alternatives.
  • Fish & algae oil capsules may be recommended. Both EPA & DHA are present in fish oils. For vegetarians who don’t eat fish, algae oils are a healthy alternative.

Like any other drugs, be sure to talk to your doctor before taking Omega 3 fatty acid supplements. They may have further recommendations based on your conditions or other recommendations you are using. Omega 3 fatty acids are numerous but ma

Food Sources of Omega 3 Fatty Acids
If possible, you should source your Omega 3 from fish rather than take fish oil supplements. Natural oils in fish are always better.

High amounts of DHA and EPA omega-3 fatty acids can be found in the following types of fish:

  • blue fish
  • anchovies
  • sardines
  • herring
  • mackerel
  • salmon (the wild have got more omega-3s than the cultivated type )
  • Tuna
  • sturgeon
  • lake trout

It is advisable to eat fish at least two times a week. There are also sources of ALA, which eventually get converted to omega 3 fatty acids:

  • canola oil
  • olive oil
  • flax and flaxseed oil
  • soybean oil
  • walnuts

It is good to eat foods rich in Omega 3 fatty acids. However, you need to be watchful as some food, particularly nuts and oils, could contain high amounts of calories making you to gain weight unnecessarily. Therefore, ensure you eat moderate amounts of such foods.

Omega 3 fatty acids Supplements

Before you take any food supplements be sure you are getting the health benefits you need. You will want to see your doctor first. The expert daily recommendation is usually 1000mg of EPA & DHA in the combined form of fish oils. However, the dose could reach up to 4 grams in people with more serious conditions, according to the doctor’s supervision.

Known side effects of taking fish oils include:
Indigestion
Flatulence & gas
Risk of bleeding

Therefore, you will need to be careful when taking drugs like Plavix, Coumarin, NSAIDS, etc to reduce the risk of possible side effects such as bleeding. You should discuss with your doctor before taking Omega 3 food supplements.

Warning About Omega 3 Fatty Acids:

  • Be sure to choose the right fish since some fish may contain toxins, ingested mercury or lead products from polluted bodies of water. Eat with caution fish such as wild swordfish, shark and mackerel which could contain high amounts of toxins.
  • Farm raised fish are not completely safe either. So, children & pregnant mothers should avoid those fish. Others with no alternatives should eat no more than 7 ounces a week, except you are completely sure of the safety. Wild salmon & trout are safer alternatives.
  • Fish & algae oil capsules may be recommended. Both EPA & DHA are present in fish oils. For vegetarians who don’t eat fish, algae oils are a healthy alternative.

Like any other drugs, be sure to talk to your doctor before taking Omega 3 fatty acid supplements. They may have further recommendations based on your conditions or other recommendations you are using. Omega 3 fatty acids are numerous but ma

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