By Paula Couchman
1. Fish Oil/Fatty Fish - This is probably the most popular source of the long chain omega-3s (EPA & DHA). For people that don't like fish, you will be happy to know that research has found there is no difference in the effects of a fish oil supplement vs. eating fatty fish. A study taken showed that whether subjects took fish oil capsules or ate fatty fish the results were the same.It also showed that the blood rose equally in both the fish and fish oil groups. Another study also showed that fish oil supplementation, when combined with exercise can aid in fat loss as well. If you want to get it from actual fish then salmon, mackerel, and tuna are good choices or you can use a fish oil supplement.
2. Algae - Yes that's right algae. Fish don't actually make the fatty acids EPA/DHA. Instead they get it from algae and concentrate it in their bodies for us to enjoy. If you are a vegetarian or a vegan getting EPA/DHA can be difficult if you don't eat fish. But there are algae based DHA supplements available. If you are a vegetarian or vegan then I HIGHLY recommend that you use one of these supplements on a daily basis.
3. Eggs - Omega-3 eggs are in all grocery stores now, and are a convenient source of omega-3 fats. However they are a little more expensive than regular eggs but are definitely worth adding them to your diet plan.
4. Walnuts - It has been shown that Walnuts are one of the best plant sources of protein. They are rich in fiber, B vitamins, magnesium, and antioxidants such as Vitamin E. Nuts in general are also high in plant sterols and fat - but mostly the good fats, omega 3 fatty acids. They have also been shown to lower LDL cholesterol. Walnuts, in particular, have significantly higher amounts of omega 3 fatty acids as compared to other nuts. but as mentioned they are full of health benefits.
5. Flax - Second to fish oil, flax/flaxseeds are probably the most well known source of omega-3 fatty acid. Also a good choice if you are a vegetarian or vegan. You can get your omega-3s via flax in two main ways - from the oil or from the seeds. Both are beneficial. Flaxseed oil contains more omega-3s on a per gram basis but if you use the flaxmeal (ground up flaxseed) then you will also get the benefit of added fiber. Flaxseed oil does not taste to pleasant, so a great option is to add either garlic or chilli to your oil to make a dressing.It is awesome on salads. You also do not want to heat or cook with flaxseed oil because it is very prone to oxidation.
Now you know the Top 5 Sources of Omega-3s.There is no excuse not to add them to your daily diet. Make sure that you are getting both long and short chain omega-3s: EPA/DHA and ALA as they both have great health benefits.