Omega 3 Fatty Acids

Excellent Sources of Omega 3 Fatty Acids

Fish has always been considered to be the best source of getting omega 3 and the easiest if you like it. To get the full benefits, do not fry it. You can bake, broil or steam it. We have outlined some of the data you will get from one serving of fish. Eat fish twice a week and you could have your needed amounts of omega 3 covered for the entire week. The fish in the list below show the statistics for a 4 ounce serving.

  • Chinook salmon, 4 ounces gives you 2.1 grams of omega 3. A very good choice.
  • Scallops, baked or broiled 4 ounce serving, gives you 1.1 grams of omega 3. good choice
  • A 4 oz serving of baked snapper provides you with 0.4 grams of omega 3.
  • Shrimp, it can be steamed or boiled, a 4 ounce serving gives you 0.4 grams.
  • You may bake or broil the cod. But its not at all advisable to fry it. 4 oz of cod can give you 0.3 gms of omega 3.
  • Tuna, canned is okay but you should prefer oil free variety, 4 oz of canned tuna will give you 0.3 gms of omega 3.
  • A 4 oz serving of Halibut gives you 0.6 grams of omega 3.
  • Anchovies contain from 2,300 to 2,400 mg .
  • Sardines contain 1,100 to 1,600 mg omega 3 fatty acids in them.
  • Trout contains 1,000 to 1,600 mg.
  • Crab contains 200 to 550 mg omega 3 fatty acids.
  • Lobsters have 200 mg
  • Tilapia has 150 mg

Some plants foods are also sources of omega 3 but it is in the form of ALA. Our bodies are able to convert ALA into omega 3 fatty acids. Eating some of these foods will prove to benefit all of us. These sources of omega 3 can be easily incorporated into your meals or snacks. Combine some into salads, add to your baked potatoes, or you make your own granola. You may roast your nuts, but should only cook at 160 to 170 degrees in the oven for about 15 to 20 minutes. This will make sure the omega benefits are not destroyed due to over cooking.

  • Flax seeds or flax seed oil is the best. Eating just a quarter cup of seeds will give you 7 grams of omega 3. A top choice.
  • English walnuts come in second. Again a quarter cup serving will give you 2.3 grams of omega 3.
  • 4 ounce of cooked soybean will give you 1.0 grams of omega 3 per a cup serving.
  • Tofu, eating it raw, a 4 ounce serving will give you 0.4 grams of omega 3.
  • Winter squash is another good source of omega 3. Eating a cup of it will give you 0.3 grams.
  • A cup full of kidney beans will give you 0.3 grams of omega 3.
  • Cooking in extra virgin olive oil or using it as a salad dressing on your salads with a splash of lemon will add omega 3 to your salads.

None of the above suits your taste? Then supplements can be a very good option for you to get the required dosage of omega 3. There are many types available at your supermarket, health food stores or pharmacy. You do not have any excuse for not getting omega 3 in your diet.

Start you way to a healthier life today.