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Omega 3 Sources
Worldwide, people are looking around for Omega 3 sources, thanks to Omega 3’s ability to fortify the human system with the goodness of essential fatty acids and polyunsaturated fats...
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Omega 3 Sources
Worldwide, people are looking around for Omega 3 sources, thanks to Omega 3’s ability to fortify the human system with the goodness of essential fatty acids and polyunsaturated fats.
Research and studies have firmly established the efficacy of this group of food in health and nutrition. Know more about it at
Before looking out for Omega 3 sources, it is important to understand what Omega 3 fatty acids are and how they function.
There are 3 kinds of polyunsaturated fats in Omega 3 foods, and they come from different sources as well-
- DHA (Docosahexaenoic acid)
- EPA (Eicosapentaenoic acid)
- ALA (Alpha-linolenic acid)
DHA, among these 3, is possibly the most significant of them all, and is a key constituent of the fats that frame our brain. EPA is also an excellent polyunsaturated fat which helps in lowering the cholesterol level and controlling inflammation in the body.
ALA is an Omega 3 fatty acid which is primarily found in plants and vegetation and is the only choice for vegans when looking for Omega 3 sources.
It is definitely a boon for the vegetarian platter, since ALA, although not directly sopped up by the body after ingestion, is converted into DHA before synthesis and then absorbed into the system.
It is important to note here, that our body has limited capacities to convert ingested ALA into DHA and it can only process 5-25% of the consumed ALA into the very beneficial DHA.
Vegetarians therefore must look for special considerations of Omega 3 when looking for Omega 3 sources.
Omega 3 sources Foods list
There are several Omega 3 sources of food available in the bounty bag of nature, the most common being sea fish and fish oil.
However, there are also scores of popular plants and vegetation which are rich in essential fatty acids and can offer vegans their share of Omega 3 even within a fishless diet plan.
The Omega 3 sources foods list provided herewith can be used readily for sourcing in required amounts of Omega 3 into diets of vegetarians/non-vegetarians and fortify health and well-being with the goodness of polyunsaturated fats.
Fish and Seafood
Fish emerges as the all-time winner when Omega 3 sources are reviewed. Fish consume various kinds of microscopic algae under water and such algae contain the two most crucial omega 3 fatty acids – DHA and EPA.
Sea fish and Sea food therefore are the exclusive sources which can produce in generous quantities the highest doses of DHA and EPA. Omega 3 rich fish and seafood can include –
- Sword Fish
One important thing to remember in this respect is that fish, and sea fish in particular accumulate high levels of mercury in their systems underwater and this metal can prove to be extremely harmful when ingested as food, all the more so for expecting mothers.
And it is therefore crucial to exclude fish that are high in mercury from the Omega 3 sources foods list and settle for the options which display low mercury readings. Grass fed wild animals like antelope and grass eating buffalo as well as eggs are also nutritional goldmines for Omega 3 fatty acids.
For the vegetarian platter too, there are good Omega 3 sources which can be included in a vegan diet plan. The most important among them are the following-
- Ground Flaxseed
- Flaxseed Oil
- Walnut Oil
Omega 3 supplements
Sourcing in Omega 3 from different food sources is not a difficult task if one has the will to stock up his system with the benefits of this group of essential fatty acids naturally.
But there is no need to worry if there’s no time for that. Omega 3 rich foods can easily be replaced with Omega 3 supplements, excellent varieties of which are readily available in the market.
At the bottom of this article, you can also download our independent study of over 30 Fish oil supplements that reveals some of the worst and best fish oil supplements available. You will be amazed at what some so called supplements contain.
Omega 3 sources in Pregnancy
A pregnant woman must take care of her diet plan more, since any ups and downs in it can readily affect her unborn child in more ways than one.
Omega 3 has been proven to be beneficial to expecting moms. Every pregnant woman should include Omega 3 sources in her meal plans during pregnancy, but only a tad bit howbeit carefully.
One needs to be careful to exclude any fish that is rich in mercury, since mercury can easily have a detrimental effect on the health of the fetus and hamper the development of the baby in a massive way.
Other sources of Omega 3 include-
- Low mercury fatty sea fish (not exceeding 12 oz/week)
- Omega 3 fortified yoghurt/milk
- Cod liver/olive/canola oil
Getting Omega 3 supplementation is not difficult. Healthy Omega 3 sources are available in abundance and it is only a matter of choice as to what one decides to include in his or her diet plan for stocking up on it.