The Healthy Fat: Omega 3 Fatty Acids

Omega 3 Fatty Acids: α-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA)

Many people have the common misconception that all fats are bad. It is true that some fats have a deleterious effect on the body but several studies have now shown that low fat diets are not very effective when it comes to losing weight.

The Mayo Clinic wrote an article grading the effects of Omega 3 fatty acids on several different health conditions. I highly recommend reading the article for a detailed insight to all of the health benefits of Omega 3 fatty acids.

Where do we get Omega 3 fatty acids?

There are many natural sources of Omega 3 fatty acids.

Fish:
The most widely available source of Omega 3 fatty acids comes from fish. Typically found in highest concentrations in cold water fish like salmon, herring, mackerel, anchovies, and sardines.

Seeds:
Chia, Kiwifruit, Perilla, Flax, Lingonberry, Camelina, Purslane, Black Raspberry

Nuts:
Flaxseed, Butternuts, Walnuts, Pecans, Hazel nuts

Eggs:
Naturally fed chickens produce higher levels of Omega 3 fatty acids than chickens fed corn or soybeans.

Meat:
Grass fed cows produce almost twice as much Omega 3 fatty acids compared to grain fed.

Lamb typically is a better source of Omega 3 fatty acids when compared to other common meat sources.

Chickens that are fed grains such as flax, chia, and canola will produce higher levels of Omega 3 fatty acids.

Dairy:
Milk and cheese produced from grass fed cows will typically have a greater amount of Omega 3 fatty acids compared to grain fed cows.

Fruits and Vegetables:
Strawberries and broccoli

Supplemental Sources of Omega 3 fatty acids:
Pretty much every grocery store and pharmacy sell supplements these days. The problem is the purity and concentration levels produced by many manufactures are not accurate. If you find your diet lacking in Omega 3 fatty acids, I would highly recommend supplementing it even if it is a generic store bought brand.

If you aren't taking Omega 3's you can follow the link below and get a free 30 day supply to try it.