Omega 3 sources range from fish oil, olive oil, flaxseed, eggs, walnuts, and pumpkin among other. Follow me and let us explore more about these sources.
It is worth noting that there are two major types of omega 3 fatty acids present in our diet. The first one is alphalinolenic acid (ALA). This fatty acid is available in some vegetable oils such as soybean, walnuts, rapeseed and flaxseed. ALA is also available in green vegetables like kale, spinach, salad greens and Brussels sprouts.
The second fatty acid, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), is available in fatty fish. The body is able to partly convert ALA to DHA and EPA.
is a deep look at omega 3 sources;
This is probably the most infamous source of omega 3 fatty acids. Fish oil is taken from tissues of oily fish. Fish oil supplements are very well known to provide you with the daily recommended intake of omega 3s. You can also obtain fish oil by eating fish. Some of these fish include salmon, mackerel, bluefish, trout and menhaden.
The American Heart Association recommends that people consume at least two servings of deep-sea fish per week.
Note that fish oil capsules may leave an odd taste in your mouth, especially if they have been stored at room temperature over a long time. Keep the fish oil capsules in a refrigerator to minimize this effect.
Olive oil, canola oil and soybean oil are considered great sources for the ALA omega 3s. Canola and olive oils can be added into your diet. You can add 1 or 2 tablespoons to a mixture of vegetables like carrots, broccoli, onion and potatoes.
Flaxseeds are available in different forms. Flaxseed oil can be purchased from nutritional or health food markets. Look for flaxseed oil rich in lignan. Please note that flaxseed oil is not suitable for cooking or seasoning, since heating will destroy its nutritional value. However, you can add flaxseed oil to cereals, salads, or already prepared foods.
Ten grams of raw flaxseed (2 teaspoons) provides 2.28 g of ALA. You can use a teaspoon of flaxseeds in salads or cereals. You also can use a coffee grinder to grind the flaxseeds to a fine powder and then mix them with prepared foods.
Grind just the amount you need, at any given time. Keep the seeds in a refrigerator to prolong its shelf life.
Note: Flaxseed oil turns rancid very quickly. Once opened, it can stay fresh up to a week or so in the fridge and must be kept away from light, heat, and air. Commercial processing also destroys the flaxseed oil. Always buy fresh cold pressed.
Eggs can be great sources of omega 3s if you do not like eating fish. Most grocery chains stock these enriched eggs. By switching them for the regular eggs, you can gain around seven times more omega 3 fatty acids than regular eggs.
Other Omega 3 Sources
Other omega-3 sources include walnuts, and pumpkin. An ounce of walnuts supplies about 2 grams of plant-based omega-3, slightly more than that found in 3 ounces of salmon. However, other nuts such as peanuts, cashews, or sunflower seeds, have a higher content of omega-6s (polyunsaturated fatty acids) that can add extra calories.