Fast and Easy Sources of Omega 3 Fatty Acids
You've most likely heard about omega 3 and its three forms: DHA, EPA and ALA.
When shopping for groceries, you may see certain types of food labeled as a "good source of omega 3", which can include cereals, eggs, and milk products.
However, you should be cautious in believing the labeling if they don't tell you what form of omega-3 you'll be getting.
After all, we as humans need DHA and EPA much more than ALA.
Even though many of us know the benefits of having a diet rich in DHA and EPA omega 3s, many have a deficiency because the typical western diet is poor in omega 3s.
Cold water fish is a food with the highest amount of fatty acids, and most people in North America don't eat fish on a daily basis.
Fish usually takes longer to prepare, and is often more expensive than other sources of protein.
In regards to the ease of obtaining these essential fatty acids, the following are the fastest and easiest sources of omega 3 fatty acids: Canned Light or Albacore Tuna in Water: Cans of tuna are the most convenient food source for DHA.
This fish is already cooked, and can be eaten straight from the can or mixed with other things.
Albacore tuna, while more expensive, has more omega 3 content than light tuna; also, tuna packed in water retains their fatty acid content more than when it's packed in oil.
Take these circumstances into account when choosing your canned tuna at the grocery store.
Canned Sardines or Anchovies: These two fish, while small, have a large amount of DHA.
Since they're small, these fish don't accumulate as much mercury into their bodies as larger fish.
While canned sardines and anchovies are easy to find, some may find it difficult figuring out how to eat these.
One common method of eating sardines is with hot sauce (and sometimes mustard) on crackers.
As for anchovies, did you know that it's a key ingredient in Caesar salad dressing? Make your own dressing from scratch, or for more anchovy recipe ideas, cook them with pasta, or use them as a topping on pizza.
Fish Oil Supplements: Fish oil supplements are an easy way to incorporate more omega 3 into your daily diet, especially since fish have the highest amount of DHA than any other food.
The fish's fatty oils are concentrated into gel capsules, so you get a high amount of the fatty acids you need for your brain and heart health.
DHA Supplements from Algae: This is the most vegan-friendly option for DHA supplementation.
Algal supplements are a safe alternative to fish oil, since some fish oil supplements have contaminants if they do not undergo a purifying process called molecular distillation.
It is also an option to those who are allergic to fish and seafood.
Ensuring that you're getting enough DHA every day shouldn't be difficult, and with these 4 fast and easy sources of omega 3 fatty acids, it should be a snap.
When shopping for groceries, you may see certain types of food labeled as a "good source of omega 3", which can include cereals, eggs, and milk products.
However, you should be cautious in believing the labeling if they don't tell you what form of omega-3 you'll be getting.
After all, we as humans need DHA and EPA much more than ALA.
Even though many of us know the benefits of having a diet rich in DHA and EPA omega 3s, many have a deficiency because the typical western diet is poor in omega 3s.
Cold water fish is a food with the highest amount of fatty acids, and most people in North America don't eat fish on a daily basis.
Fish usually takes longer to prepare, and is often more expensive than other sources of protein.
In regards to the ease of obtaining these essential fatty acids, the following are the fastest and easiest sources of omega 3 fatty acids: Canned Light or Albacore Tuna in Water: Cans of tuna are the most convenient food source for DHA.
This fish is already cooked, and can be eaten straight from the can or mixed with other things.
Albacore tuna, while more expensive, has more omega 3 content than light tuna; also, tuna packed in water retains their fatty acid content more than when it's packed in oil.
Take these circumstances into account when choosing your canned tuna at the grocery store.
Canned Sardines or Anchovies: These two fish, while small, have a large amount of DHA.
Since they're small, these fish don't accumulate as much mercury into their bodies as larger fish.
While canned sardines and anchovies are easy to find, some may find it difficult figuring out how to eat these.
One common method of eating sardines is with hot sauce (and sometimes mustard) on crackers.
As for anchovies, did you know that it's a key ingredient in Caesar salad dressing? Make your own dressing from scratch, or for more anchovy recipe ideas, cook them with pasta, or use them as a topping on pizza.
Fish Oil Supplements: Fish oil supplements are an easy way to incorporate more omega 3 into your daily diet, especially since fish have the highest amount of DHA than any other food.
The fish's fatty oils are concentrated into gel capsules, so you get a high amount of the fatty acids you need for your brain and heart health.
DHA Supplements from Algae: This is the most vegan-friendly option for DHA supplementation.
Algal supplements are a safe alternative to fish oil, since some fish oil supplements have contaminants if they do not undergo a purifying process called molecular distillation.
It is also an option to those who are allergic to fish and seafood.
Ensuring that you're getting enough DHA every day shouldn't be difficult, and with these 4 fast and easy sources of omega 3 fatty acids, it should be a snap.
Source...