Omega-3

What is it? 

Essential fatty acids, necessary for human health, but the body can’t make them.  They need to be obtained through food. 

 

How much do I need:  6 walnuts, or 1 gram of distilled fish oil, or 600 mg of DHA supplement (from algae), or 2 ounces of fatty fish a day.

 

Omega-3's Job: 

• Decreases inflammation and cholesterol
• Helps with blood flow
• Prevents excessive blood clotting
• Prevents cancer cell growth
• Helps regulate food intake, body weight and metabolism.

Omega-3 Sources: 

Brussels sprouts                      
Cabbage                                
Cauliflower
Cloves                                     
Cod                                      
Collard greens
Flax seeds
Halibut
Kale
Mustard seeds
Salmon   
Scallops
Shrimp
Soybeans
Tofu
Tuna
Walnuts

Side Note:  Omega-3s may be better absorbed from food than supplements.  However, when purchasing an omega-3 fatty acid supplement, remember that these oils are highly sensitive to damage from heat, light and oxygen. Choose a certified organic product that has been refrigerated and is packaged in a dark brown or green glass jar and be sure to store the product in your refrigerator or freezer. 

Also, some species of fish carry a higher risk of environmental contamination, such as with methylmercury.  Some studies show high doses  However, high doses may have harmful effects, such as an increased risk of bleeding.

Studies have proven that a relatively small number of omega-3 food sources can have a measurable impact on your blood levels of omega-3s, including those two key omega-3 fatty acids, EPA (eicosaenoic acid) and DHA (docosahexaenoic acid). For example, two weekly servings of a non-fried, omega-3 containing fish (like wild-caught Pacific salmon) is enough to boost your blood levels of omega-3s. A small amount goes a long way!



Helpful websites for risk factors for eating fish:

http://www.montereybayaquarium.org/cr/SeafoodWatch/web/sfw_factsheet.aspx

http://www.blueocean.org/seafood/seafood-guide

http://www.sustainlane.com/reviews/which-are-the-healthiest-and-most-sustainable-fish-to-eat-here-are-three-ways-to-find-out/USA2SFJ233W98XCS2HUAJVPIVO3A