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Sources of Omega 3: Why You Don't Get Enough

Sources of Omega 3: Why You Don't Get Enough

We’ve all heard about Omega-3 fatty acids, whether it’s advice from a doctor or an ad on TV, but what can we do to get more of it? It's simple really: most people just don't eat common sources of Omega-3 fatty acids often enough and unfortunately, they’re not produced naturally in the human body.

But luckily, it's easy to incorporate sources of Omega-3s into your daily routine. We know that Omega-3s help our bodies maintain important functions like blood clotting, and building brain cells, and studies show that they can help protect against strokes and heart disease. Clearly, sources of Omega-3 fatty acids are a vital part of any diet.

To help make it easier for you to get your recommended daily allowance, we’ve compiled some common sources of Omega-3s, as well as tips on how to make them part of your meals every day.

Omega-3 Fatty Acids in Oils

Vegetable oils, like canola, flaxseed, soybean, and some nut oils contain alpha-linolenic acid (ALA), a type of Omega 3 fatty acid. All of these are great sources of Omega 3 as they can be easily incorporated into other dishes and recipes. All you have to do is make the switch to oils high in ALAs when cooking or making a salad.

Omega-3 Fatty Acids in Green Vegetables

Some greens contain alpha-linolenic acid (ALA) like the oils above. These sources of Omega 3 include salad greens, spinach, kale and Brussels sprouts. If you're not keen on eating a salad every day there are many ways to use greens in other recipes (spinach in your scrambled eggs, for example). With a little imagination these ALA high veggies can become delicious additions to your meals.

Omega-3 Fatty Acids in Fish

Fish contains the other types of Omega 3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Our bodies partially convert ALA to EPA and DHA, so these acids found in fish are widely considered as beneficial as ALA. Sushi is perfect for direct delivery of these acids, but if raw fish isn’t your thing then a steamed or grilled piece of salmon is just as good. Serve with some kale and a drizzle of walnut oil for an Omega 3 extravaganza.

Now that you hopefully are a little more clued in to common sources of Omega 3 you can incorporate them into your meals. If you aren't much of a cook you can simply add flaxseed oil to a morning shake or fresh juice. Use our tips in order to get the Omega 3 your body needs to stay on form.

**SIMOPOULIS 2011/P204/A, B (SIMOPOULIS AP MOL. NEUROBIOL. 2011/44:203-215)

† Supportive, but not conclusive research shows that consumption of EPA and DHA Omega-3 fatty acids may reduce the risk of coronary heart disease. ♦The MegaRed 3X formulation uses a self microemulsifying drug delivery system (SMEDDS) technology to support high absorption. Studies show that applying the SMEDDS technology to highly concentrated fish oils dramatically improve the absorption of both EPA and DHA


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