A list of foods rich in Omega 3 Fatty Acids
Omega 3 fatty acids are essential nutrients that are needed by every cell in the human
body.
Adults need at least 500mg of omega 3-s per day to maintain strong cells, a healthy heart,
brain and nervous system.
The main types of omega 3-s are called DHA and EPA which mostly comes from fish and animal
sources.
The body also needs ALA, which comes from plant based foods, however it has to convert
this into DHA and EPA, and is very poorly converted.
In today's video we will share with you a list of the best foods rich in omega 3 fatty
acids, including both animal and plant based sources.
1. Salmon Salmon is one of the most nutrient dense foods
on the planet and is rich in Omega 3's including DHA and EPA. We highly recommend consuming
only 'wild caught' salmon as this is the healthiest variety. 100g of salmon contains 2,260mg of
Omega 3 fatty acids.
2. Cod Liver Oil If you don't like the taste of fish you can
get cod liver oil in gel capsules to boost your intake of omega-3's. We highly recommend
Icelandic Virgin Cod Liver Oil, as this is unprocessed and fresh. Many cheap brands of
cod liver oil have been heated and processed which destroys their delicate chains of omega-3's.
1 teaspoon of this generally contains 888mg of Omega 3 fatty acids.
3. Mackerel These small oily fish are another excellent
source of omega 3-s, vitamin B12 and selenium. We recommend eating these often if you suffer
with inflammation, aches and pains.. These are generally caught wild and contain 5,134mg
of omega 3 fatty acids in 100g.
4. Beef Liver Beef liver is another of the world's greatest
superfoods, however it's important to make sure that it is "Grass Fed". Grass fed animal
meats are much higher quality are more nutritious especially in B Vitamins which can reduce
stress and anxiety. 100g of grass fed beef liver contains around 609mg of omega 3 fatty
acids.
5. Herring Also known as "Kippers", herring fish are
another wonderful source of omega-3s These are often eaten smoked in the UK, and 100g
contains 2,366mg of omega 3 fatty acids. A standard fillet also contains 100% of the
recommended daily amount of Vitamin D, and is extremely high in selenium.
6. Oysters Shellfish like oysters are packed full of
nutrients, especially zinc which most people are deficient in. They are also loaded with
Vitamin b12, copper and omega 3 fatty acids, and are often eaten raw. 100g of oysters contains
435mg of omega 3 fats.
7. Anchovies These tiny fish are often purchased dried
or canned and used to add flavour to delicious meals and sauces. They are an excellent source
of selenium, calcium and niacin and contain 2,113mg of omega 3 fatty acids in 100g.
8. Algae If you are on a plant based diet or are Vegan
then you may struggle to get enough omega 3 fatty acids. The only true plant sources
of omega 3-s are sea kelp, nori, spirulina and chlorella. These are one of the few plant
groups that contain the active DHA and EPA which is needed by the body. 100g contains
around 100mg of EPA and small amounts of DHA - omega 3 fatty acids.
9. Krill Oil Many fish oil supplements become rancid easily
and are highly processed. If you do wish to take a supplement we highly recommend Arctic
Krill Oil. 1000mg of Krill oil contains 240mg of omega 3 fatty acids. These are bound to
phospholipids, which are easier to absorb in the body. Krill oil also contains astaxanthin,
a natural chemical which keeps the oil fresh.
10. Sardines Sardines are another excellent source of omega
3 fatty acids, including the canned variety. These small fish are very nutrient dense and
are rich in Vitamin D, Selenium and Vitamin B12. 100g of sardines contains 1,480mg of
omega 3 fatty acids.
11. Flaxseed Oil This is one of the best plant based sources
of ALA, a form of omega 3 fatty acids that are very healthy for the body. Remember that
ALA has to be converted into EPA and DHA in the body, and is very poorly converted (under
10%). Flaxseed oil contains 7,258mg of plant based omega 3-s (ALA) in 1 tablespoon. Although
this isnt conveted very well, it is still very helpful for those on a plant based diet.
12. Caviar Caviar are small fish eggs, also known as
roe. These are known as a luxury food and are a wonderful source of active omega 3 fatty
acids, including DHA and EPA. These contain 6,786mg of omega 3-s in 100g.
13. Chia Seeds Another plant based source of ALA, omega 3
fats are chia seeds. 1 tablespoon of these contains 2,532mg of omega 3's.
14. Avocados Although avocados only contain a small amount
of omega 3-s (111mg in 100g), they are known as the world's healthiest source of fat. Avocados
have a range of other nutrients such as potassium and magnesium which work with fatty acids
to create excellent health in the body.
15. Hemp Seeds Hemp seeds contain 8,684mg of ALA, omega 3
fatty acids in 100g. We highly recommend grinding your seeds right before you consume them.
This helps your body to absorb their delicate fatty acids and nutrients.
16. Walnuts Last but not least walnuts also contain 9,080mg
of plant based omega 3-s in 100g. These are some of the healthiest nuts and are rich in
nutrients yet low in oxalates. These nuts are less likely to form kidney stones than
almonds. If you do consume lots of nuts we highly recommend drinking freshly squeezed
lemon juice in water daily, to help lower the risk of oxalate stones in the body.
As you can see there are many excellent foods that you can eat to boost your intake of essential
omega 3 fatty acids.
EPA and DHA are readily available in oily fish and can be quickly used by the body to
form cell membranes and strengthen the brain and heart.
ALA is found in the plant based foods that we mentioned today. This is a powerful antioxidant
which protects the body from free radical damage. It also binds to unhealthy heavy metals
in the body in order to detoxify them.
Try eating a mixture of these healthy foods throughout the week and you will begin to
notice subtle changes in health over time.
The omega 3-s will begin to form healthier, stronger cell membranes in the body giving
you more energy and wellness.
The omega 3-s are also highly anti-inflammatory and will reduce pain, swelling and pockets
of inflammation.
If you wish to take a supplement, one of the best forms are Arctic Krill Oil capsules which
stay fresh for longer than regular fish oils.
Virgin Cod Liver Oil is also very easy to take in soft gel capsules, but always keep
this refrigerated.
To go into more depth and learn more about the benefits of omega 3 fatty acids, be sure
to select our omega 3 playlist at the end.
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