Omega-3 Sources

If you are searching for omega-3 sources, there are many options to consider. The omega-3 benefits from a diet high in omega-3 fatty acids is best achieved from eating a variety of sources. Omega-3 sources come in many shapes, sizes and forms. This article will look at the variety of omega-3 sources, and the pro’s and con’s of each.

Omega-3 Sources via Supplements

The most convenient form is fish oil. Fish oil can offer a big dosage of omega-3 in relatively small amounts of oil. Fish oil comes in various forms such as liquid oil, gelatin capsules and chewables. Not only do these forms of fish oil provide a big dosage of omega-3, they do so at a relatively low cost when compared to sources such as whole food.

Omega-3 can be obtained in the form of supplements from plant sources such as flax seed oil, but there is little EPA/DHA in these sources. Check out flaxseed oil vs fish oil to learn the difference.

The downfall to these omega-3 sources is that these concentrated fish oil supplements have the potential to be contaminated with heavy metals and other toxins since the omega-3 is derived from fish. It is important to choose a quality supplement in order to avoid these fish oil side effects.

Omega-3 Sources via Fatty Fish

Fatty fish is the next best source of omega-3. There are many different shapes and sizes of fatty fish. Fatty fish can be small, prey fish such as sardines, anchovies, herring or even big, pelagic fish such as mackerel, salmon and trout.

Remember that wild-caught fish is your best bet when looking to obtain omega-3. The diet of wild-caught fish is more likely to produce the highly sought after omega-3s not found in farm-raised fish. Expect a 4oz piece of wild-caught fatty fish to have anywhere between 1-2 grams of omega-3.

The downfalls of uses fatty fish as an omega-3 source is that this can be quite expensive. It is also not recommended to eat fatty fish on a daily basis, especially for pregnant women.

Omega-3 Sources via Food

I have outlined the many different omega-3 foods in a previous post, but I will restate the foods that I have found to have the most omega-3. Besides fatty fish, there are other food sources that contain omega-3. Various nuts and seeds such as chia and hemp seeds, walnuts, butter nuts, and flax seed all have omega-3. Grass-fed red meats and cheeses are also sources of omega-3.

Many foods are now being fortified with omega-3. Various breads, yogurts, eggs, mayonnaise and butter spreads contain omega-3.

The downfall to food sources of omega-3 that do not include fatty fish, is that most of the omega-3 found in these foods contain mostly the omega-3 fatty acid ALA and do not include much EPA or DHA. EPA and DHA are the two omega-3 fatty acids that have many health benefits. Do not expect to get the same health benefits from ALA as EPA and DHA.

Summary

Omega-3 can be found in many supplements and whole food sources. The most convenient and potent sources are fish oil supplements. The next best omega-3 source is fatty fish. The last recommended source of omega-3 is whole food such as nuts, eggs, grass-fed beef and cheese and other fortified products.