Omega 3 fatty acids are a vital part of nutrition. Everyone needs to get these Omega 3s on a regular basis for good health. Unfortunately, not many foods out there are rich in the omega 3. And this is why it is important to find out what food sources contain these nutrients so that you can add them to your diet. Two of the omega 3’s, DHA and EPA are found in animal protein while the remaining omega 3 fatty acid, LDL, is found in plants.
Fish are great sources of omega 3
Although the omega 3’s are rare to find, especially in quantities that matter, one source is known for its high concentrations of healthy and natural omega 3’s – fish. Yes, the oceans, seas, and rivers are full of fish loaded with critical omega 3 fatty acids. And more specifically, fish contain two types of omega 3 fatty acids – DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). By taking fish or consuming fish oil you can easily give your body the needed amounts of omega 3. The recommended intake is two servings per week.
Fish species with the highest levels of omega 3
Although all fish species contain the two types of omega 3, not all of them are good sources. Fatty fish have been seen to contain more omega 3s. And the fish species known to contain the highest volumes of these omega 3s include herring, salmon, mackerel, trout, halibut, sardines, anchovies, and tuna.
Note: You can still get some omega 3s and loads of other nutrients from other types of fish.
How do fish get their omega 3?
One would be forgiven for thinking that fish have the special ability to make omega 3 fatty acids through some process only unique to them. However, this is not the case. So where do the fish get their omega 3 from? It turns out that fish do not make omega 3 fatty acids at all. They simply accumulate them from all the algae and plankton that they consume in the sea. Another way that fish accumulate the omega 3 is by eating other smaller fish that have already accumulated these fatty acids within them.
Benefits of omega 3
With all this talk about omega 3’s you must be wondering by now why they are important. The omega 3 fatty acids have lots of health benefits that include improving eye function, improving brain function and development, improving sight and coordination in infants, alleviating mental conditions such as anxiety and depression, helping with weight loss, and more.
If you are not able to eat two servings of fatty fish every week, taking fish oil supplements is highly recommended.