Omega 3 Fatty Acid

Omega-3 fatty acids: where to find them?
Although no single food alone can make a person healthy, by eating more fish we can help improve our diets—and our health. Many of the studies about beneficial omega-3 fatty acids focus on fish as the primary source. Salmon, sardines, tuna and even shellfish are rich in omega-3 fatty acid content, but increasing your consumption of all types of fish and seafood is NOT recommended if you are trying to obtain a therapeutic effect from the omega 3; this is something that should be done with a clean, strong grade of pharmaceutical strength fish oil.


Sorting out your fats
Experts agree that a diet based on moderation and variety is essential for good health. In other words, eating some of a wide variety of foods provides more complete nutrition and is more beneficial overall than a diet that relies on just a few foods.


Increase Your Omega-3 fatty acids
Omega-3 fatty acids are generally lacking in our diets. They are found in fish, shellfish, tofu, almonds, walnuts as well as in some vegetable oils such as linseed, nuts and canola (rapeseed). Omega-3s have a positive effect on our health. Another intriguing area of research on omega-3 fatty acids pertains to their role in brain and visual function. Some research suggests they may have a role in preventing macular degeneration, a common form of blindness besides their beneficial effects in some depressive disorders.
Continuing research involves the role of omega-3 fatty acids and the immune system, and suggests a positive influence on rheumatoid arthritis, asthma, lupus, kidney disease and cancer.


It is recommended that you eat fish rich in omega-3 fatty acids twice a week in order to reap specific health benefits. Although all fish aren't high in omega-3s, they still can contribute important amounts of these fatty acids if they're eaten regularly. The following chart provides a general overview of fish and their omega-3 fat content.


Omega-3 Content of Fish and Shellfish
(Amounts are in grams per 100g portion*)


Omega-3 Content of Fish and Shellfish
(Amounts are in grams per 100g portion*)
Salmon, Atlantic, farmed, cooked, dry heat 1.8
Anchovy, European, canned in oil, drained 1.7
Sardine, Pacific, canned in tomato sauce, drained solid with bone 1.4
Herring, Atlantic, pickled 1.2
Mackerel, Atlantic, cooked, dry heat 1.0
Trout, rainbow, farmed, cooked, dry heat 1.0
Swordfish, cooked, dry heat 0.7
Tuna, white, canned in water, drained solids 0.7
Pollock, Atlantic, cooked, dry heat 0.5
Flatfish (flounder and sole species), cooked, dry heat 0.4
Halibut, Atlantic and Pacific, cooked, dry heat 0.4
Haddock, cooked, dry heat 0.2
Cod, Atlantic, cooked, dry heat 0.1
Mussel, blue, cooked, moist heat 0.7
Oyster, Eastern, wild, cooked, dry heat 0.5
Scallop, mixed species, cooked, dry heat 0.3
Clam, mixed species, cooked, moist heat 0.2
Shrimp, mixed species, cooked, moist heat 0.3
Source: USDA Nutrient Database for Standard Reference


Remember to obtain a therapeutic effect from omega 3 fatty acids; clean, strong fish oil is preferable, due to the high level of pollution in today’s oceans.