7 Super Sources of Omega 3 – Fatty Acids
Filed in: Nutrition.
The benefits of omega-3 fatty acids are well documented: two types: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA): can help prevent coronary heart disease, Alzheimer's disease and depression. And the highest levels of omega-3 in the blood have been associated with an increase in longevity.
Omega-3 oils can come from marine, animal and plant sources. You should try to include omega-3 oils from all of these sources as part of a healthy eating pattern.
Foods richer in total omega-3 fatty acids
Seafood-You should eat fish a couple of times a week. The latest dietary guidelines from the federal government, published in early 2011, suggest a specific amount (8 ounces per week) to obtain an average daily total intake of 250 mg. of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two main types of omega-3. Here we take a look at some popular fish and shellfish and their approximate total content of those two fatty acids per 4-ounce serving:
– Salmon (Atlantic, Chinook, Coho): 1,200-2,400 mg.
– Anchovies: 2,300-2,400 mg.
– Bluefin tuna: 1,700 mg; yellowfin tuna: 150-350; Canned: 150-300 mg.
– Sardines: 1,100-1,600 mg.
– Trout: 1,000-1,100 mg.
– Crab: 200-550 mg.
– Cod: 200 mg.
– Scallops: 200 mg.
– Lobsters: 200 mg.
– Tilapia: 150 mg.
– Shrimp: 100 mg.
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Nuts-Another excellent source of ALA (2,600 mg in 1 oz), nuts can be sprinkled on salads, cereal, oatmeal and added to your favorite baked goods. Other nuts that contain omega 3 fatty acids include nuts and walnuts (also called white walnuts).
Grass-fed beef –The herb itself is actually a good source of omega-3. Then, when the cows or even the bison eat an herb-based diet, the resulting meat ends up being a good source of fatty acids.
Mustard oil-One tablespoon of mustard oil has 826 mg of omega 3; however, mustard oil should not be used in higher doses due to possible liver toxicity.
tofu– A four-ounce serving of tofu contains 600 mg of Omega 3.
Blueberries-A cup of fresh blueberries contains 174 mg of Omega 3.
Why are omega 3 fatty acids good?
Omega 3 is good for your overall health, especially for the brain and your heart. Below are some additional facts.
– The consumption of foods rich in omega 3 is good when inflammation is experienced,
– Relieves muscle and joint pain,
– It increases the content of good cholesterol and decreases the content of bad cholesterol in the blood,
– Improves the health of the skin.
– Helps maintain cellular structure and function, keeping skin hydrated, smooth and healthy.
– It has an anti-inflammatory effect on the skin, relieving the symptoms associated with psoriasis.
– It can improve the proliferative activity of the skin cells and therefore decrease the scale.
7 Super sources of omega 3 fatty acids – Article source: https://www.brighthealing.com/7-super-sources-omega-3s-fatty-acids/
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