Like most nutrients omega three fatty acids can be obtained from foods or dietary supplements, supplement manufactures want you to believe supplements are the best way for Americans eating a poor diet to obtain essential nutrients.
In this article briefly discuss what are omega-3 fatty acids some of the claimed health benefits and what foods are the best source of omega-3 fatty acids, There are three types of omega-3 fatty acids best known by their acronyms ALADHA and EPA Plant foods like flaxseeds spinach and walnuts are high in ALA and have little or no DHA and EPA.
Fish and seafood especially fatty fish are high in DHA and EPA, a few examples are salmon, sardines and trout, your body uses DHA and EPA if you eat a plant-based diet high in ALA it must be converted to DHA and EPA but the conversion process is not efficient.
There are many reported health benefits to eating a diet high in omega-3 fatty acids studies have shown a reduction in low level inflammation and triglycerides. I’ll make it, three fatty acids may also reduce the risk of heart disease and some people have experienced relief of their rheumatoid arthritis.
A diet of food high omega three fatty acids or certified fish oil supplements are your best sources of DHA and EPA food manufacturers emphasize products high in omega threes but usually do not specify which omega-3 fatty acids or the amount. These eggs have 115 mg of omega three but it doesn’t tell you how much is ALADHA and EPA
One clue that it may be primarily ALA is the statement the hands are vegetarian fed, if you recall plant foods are high in ALA contrary to infomercials and ads for three supplements there is no recommended dietary allowance in the United States, some dietitians recommend adult man gets 1600 mg per day and adult women about 1100 mg per day.
Taking fish oil supplements or eating high levels above 3000 mg per day have been known to cause serious side effects in some people the health benefits of a diet high and omega-3 fatty acids are enhanced by eating a healthy diet. The health benefits are diminished by eating the diet high in omega six fatty acids.
Taking dietary supplements are not the answer for eating an unhealthy diet. The American diet is high in omega six fatty acids, which has been shown to increase inflammation Oils and margarine are high and omega six and low in omega-3 fatty acids given the choice.
Many Americans prefer a diet high and for other meat instead of fish and seafood. One benefit of eating a Mediterranean style diet is higher level, so make it three fats from seafood, nuts, and vegetables.
Next Are some of the best food sources for omega-3 fatty acids for consistency, i’m using 83 ounce serving size unless noted otherwise included is the calories per serving and the amount of a mega three and omega six fatty acids.
The level of three fatty acids as low compared to fish and seafood crusvegetables like broccoli provide health benefits food that makes list of omega-3 fatty acid foods is peanut butter or peanuts peanut butter provides 25 mg of omega three per 2 tablespoons serving.
It also has about 4500 mg of omega six one large egg that hasn’t been fortified with omega threes has about 35 mg of omega-3 and 575 mg of omega six cauliflower another cruciferous vegetable has about 40 mg of omega-3 and 10 mg of omega six.
Omega 61 ounce of pumpkin seeds has about 45 mg of omega-3 and over 5300 mg of omega six and 8 ounce serving of non-fortified yogurt has about 65 mg of omega-3 and 160 mg of omega six a large J fortified with omega three has about 135 mg and 575 mg of omega 63 ounce.
Serving of brussels sprouts has about 85 mg of omega three and 40 mg I omega 63 ounces of raw spinach provides about 115 mg of omega-3 an 8 ounce serving of fortified yogurt has about 130 mg of omega-3 by comparison 8 ounces of non-fortified milk has about 185 mg of omega.
33 ounces of raw shrimp has about 300 mg of omega-3 less than 20 mg of omega sex fortified bill provides about 370 mg of omega-3 but also has about 300 mg of omega 63 ounce serving of halibut has about 445 mg of omega-3 and 25 mg of omega 6.
Walnuts have been associated as an excellent source of omega-3 1 ounce has about 560 mg but it comes with over 9000 mg of omega six on the other hand 1 ounce of anchovies has about 600 mg of omega-3 only 100 mg of omega six And only 100 mg of omega 63 ounces of canned white tuna has about 810 mg of omega three with only 45 mg.
If you’re concerned about mercury and tuna 3 ounces of trout has 910 mg of omega 33 ounce serving of sardines provides over a day worth of omega threes for women and almost a days worth for men in many parts of the United States sardines are only available canned a 3 ounce serving of canned.
Hearing provide the same amount of omega-3 and omega six, as can sardines can hearing is also sold as Kipper snacks is usually associated with high levels of omega-3 the amount varies by species and level of processing a 3 ounce serving of chinook salmon has almost 2000 mg of omega-3 compared to a 4 ounce salmon burger that has about 1400 mg of omega-3.
Topping salmon is mackerel coming in at almost 2300 mg of omega-3 Like hearing and sardines macro may only be available canned, unlike walnuts and peanuts flaxseeds provide more omega-3 than omega 61 tablespoon of whole flaxseeds has almost 2400 mg of omega-3 and about 600 mg of omega six.
if you’re in a strict vegetarian diet or allergic to seafood flaxseeds are an excellent source of omega-3 fatty acids, a vegetarian diet can be a healthy low-fat anti-inflammatory diet if the diet has foods low in omega six fatty acids.
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