Omega 3 Fatty Acids: Where to Find Them?
Although no single food has the power to improve health, increase their consumption of fish is a way for us all to enrich their diet and to positively affect their health. Many studies on the benefits of fatty acids focus on fish that would be the main source. Salmon, sardines, tuna and some crustaceans are indeed rich in fatty acids. It is not recommended to increase your intake of any type of fish or seafood to enjoy the therapeutic benefit of omega 3. In this case, it is recommended to use a fish oil pharmaceutical pure quality.
Sort your fat.
Experts agree that a diet based on moderation and variety is essential to health. In other words, eat a little of everything allows a more complete nutrition and more beneficial than a diet based on only a few foods.
Increase your level of omega 3
Intakes of omega 3 in our diets are generally insufficient. These fatty acids are present in certain fish and shellfish, tofu, almonds, walnuts, in some vegetable oils such as flaxseed oil, walnuts and canola (rapeseed). The omega-3 have a positive effect on our health. There is an angle of research on omega-3 fatty acids highlighting their role in brain function and vision. As several studies suggest, these fatty acids may prevent macular degeneration, a common form of blindness, and have beneficial effects on depressive disorders. Other studies involve the omega 3 fatty acids and the immune system, suggesting their positive influence on rheumatoid arthritis, asthma, lupus, kidney disease and cancer.
It is recommended to eat fish rich in omega 3 fatty acids twice a week to enjoy their health benefits. Although all fish do not contain the same amount of omega 3, when consumed regularly, they help to meet the recommended daily intake of fatty acids. The following table provides an overview about the content of omega 3 fish.
Omega 3 fish and shellfish
(Amounts expressed in grams per 100 g of fish curstacés)
Salmon, Atlantic, farmed, cooked, dry heat 1.8
Anchovy, European, preserved in oil 1.7
Sardine, Pacific, marinated in tomato sauce with edges 1.4
Herring, Atlantic, pickled 1.2
Mackerel, Atlantic, cooked, dry heat 1.0
Trout, rainbow sky, farm, cooked, dry heat 1.0
Swordfish, cooked, dry heat 0.7
Tuna, White, kept in water 0.7
Colin, Atlantic, cooked, dry heat 0.5
Fillet (flounder and several species of soles), cooked, dry heat 0.4
Halibut, Atlantic and Pacific, cooked dry heat 0.4
Haddock, kitchen dry heat 0.2
Cod, Atlantic, cooked dry heat 0.1
Mold, blue, cooked, moist heat 0.7
Oyster, eastern, wild, cooked, dry heat 0.5
Coquilles St. Jacques, mixed species cooked dry heat 0.3
Clam, mixed species, cooked, moist heat 0.2
Shrimp, mixed species cooked, moist heat 0.3