Marine algae and phytoplankton are primary sources of omega−3 fatty acids. ALA can be found in plants, while DHA and EPA are found in algae and fish. The three types of omega−3 fatty acids involved in human physiology are α-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They are widely distributed in nature, being important constituents of animal lipid metabolism, and they play an important role in the human diet and in human physiology. Always seek the guidance of a doctor or other qualified health provider to figure out what’s best for you.Omega−3 fatty acids, also called Omega-3 oils, ω−3 fatty acids or n−3 fatty acids, are polyunsaturated fatty acids (PUFAs) characterized by the presence of a double bond, three atoms away from the terminal methyl group in their chemical structure. However, they should be used for general educational purposes only and not interpreted as customized medical advice or care.
Note: The suggestions here have been reviewed by a registered dietitian nutritionist (RDN). In fact, according to a definitive book on omega-3s, The Omega Principle, the demand for super-concentrated omega-3 supplements-made by boiling down millions of tiny, fatty fish like anchovies-is steadily degrading the food supply for larger predator fish, not to mention seabirds and whales. Although you can get DHA-EPA combos in pill form, check in with your doctor before taking them, because taking large amounts can have side effects.įrom an environmental standpoint, popping supplements definitely isn’t helpful. Most experts agree that food is the healthiest way to absorb omega-3s. Still, some sources of ALA are so concentrated that, if you eat them daily, you’ll get enough omega-3s. What percentage of ALA converts to DHA and EPA?įor vegans, vegetarians and anyone else who doesn’t eat seafood, this is an important question, since your body only converts a tiny percentage of ALA-around 5%-into EPA and DHA. Have fun trying hemp hearts in cookies, banana bread, and scattered on your cereal in the morning. They come from the hemp plant, which, like the flax plant, has long been used to make cloth. Omega-3 content: about 1,000 mg ALA per tablespoonĪlso called hemp hearts, these flavorful little seeds are nutty and soft, almost like chopped-up walnuts. They don’t need to be ground, and if added to liquid (even liquidy yogurt), smoothies or overnight cereal recipes, they have a magical and pleasing thickening effect. Tiny black chia seeds-yes, the same kind used to grow chia pets in the 1980s-also have super-high amounts of ALA. Omega-3 content: about 2,150 mg ALA per tablespoon Anchovies that are canned without the salt cure, like Spanish White Anchovies, have a much milder, fresher flavor – so you can eat them as a whole ingredient rather than a seasoning, and get even more omega-3s (800 mg per 4.2-oz can). Tiny salt-cured, brownish-gray, strong-tasting anchovy filets are indispensable in salad dressings (especially Caesar) and on pizza, and in condiments like Worcestershire sauce and, well, fish sauce. Omega-3 content: about 600 mg DHA+EPA per 1-oz serving (salt cured, canned) Sardines and other fatty little fish don’t have the high levels of mercury and other toxins found in larger predator fish like tuna and swordfish, making them safer to eat. These delicious little fish are generally canned whole, with bones, so they have large amounts of calcium as well as omega-3s. Omega-3 content: about 1200 mg DHA+EPA per 3-oz serving (canned with tomato sauce) In Great Britain, the traditional way to eat herring is smoked-aka kippered-for breakfast. In the United States, Scandinavia and Eastern Europe, herring is often pickled (fantastic with sour cream on crunchy toast). Omega-3 content: about 1700 mg DHA+EPA per 3-oz serving (cooked)
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