Omega 3 fatty acids are among the essential nutrients we need for good health. They are polyunsaturated fatty acids that are known as “good” fats because of their renowned health benefits, particularly for the heart. Those benefits include protecting us against heart disease and cancer, controlling inflammatory bowel disease and offering protection against autoimmune diseases such as rheumatoid arthritis.
Our body can’t naturally make omega 3s so we need to consume food products that are rich in polyunsaturates. There are two different types of omega 3 fatty acids – eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) found in oily fish; and alpha-linolenic acid (ALA) found in some plants. The body can partially convert ALA to EPA and DHA once consumed.
The oily fish among the very best for this purpose include salmon and trout, mackerel and herring, tuna and rainbow trout. If you’re already a fish lover, it will be no hardship to have such fish two or three times a week and consume all those heart-healthy omega 3 fatty acids.
Make sure the fish you’re buying is coming from sustainable sources and is also free from dangerous chemicals such as mercury or PCBs that are commonly found in fishing grounds.
However, it is fair to say that some of the fish best known for their omega 3 qualities are also among the most pungent and flavoursome out there. So those who aren’t particularly keen on marine offerings anyway might not be inclined to want to try such strong-tasting fish.
While those oily fish are the best sources of omega 3, if you really cannot stomach fish, you can get those fatty acids from plant sources – the type of fatty acids is different and you’ll need to consume more to get the same health benefits that you get from fish because of the slower conversion of ALA to EPA and DHA.
Oils such as rapeseed, soybean and flaxseed contain omega 3s, along with walnuts and green vegetables such as kale, spinach, Brussels sprouts and salad greens. Omega 3-rich eggs are a good source while grass-fed beef is good, too.
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