We tend to talk about Omega-3 as if we know exactly what we’re talking about but honestly, all I know is that it’s one of the best fatty acids and it’s good for your heart and brain. Even if you’ve done some research into hemp oil vs cbd oil for example, and have found out that hemp oil contains Omega-3, knowing more about this could come in handy one day. Additionally, we need to know what foods to eat to ensure we get enough in our bodies. Here’s a great article from eatingwell.com that explains and suggests the foods that we should be eating.
Omega-3 fats are a nutrient powerhouse, shown to improve heart health and mood. Of the omega-3s, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are the most impressive. “They are longer than other omega-3s (like alpha-linolenic acid, or ALA), so they make your cell membranes more fluid, which helps brain, eye and nerve cells function better,” says Kantha Shelke, Ph.D., a spokesperson for the Institute of Food Technologists. Yet most Americans only get 100 mg a day of DHA/EPA, far short of the recommended 250 mg and definitely need bulk fish oil softgels to help them get the right amount. Here are a few healthy foods that can help you get what you need.
By the way, I’m cooking steelhead trout for the first time next week. Does anyone have any suggestions on the best way to cook this fish? It’s going to be on sale and it looks fabulous. I can’t believe I’ve never tasted it before!
I’d love to hear your ideas, Readers. Drop me an email or leave a comment. Thank you!
Need additional information? Read more about this important topic here.
Natural Food Source:
Cold-Water Fish
Where’s the DHA/EPA from? Wild fish make DHA/EPA from the algae they make.
Serving Size: 4 ounces
How Much? 2,085 mg (salmon), 1,110 mg (sardines), 305 mg (light tuna)
Natural Food Sources:
Seaweed (nori) & Kelp (wakame, kombu or dulse)
Where’s the DHA/EPA from? Both are algae, which produce some DHA/EPA.
Serving Size: 1 ounce
How Much? 4-134 mg
Fortified Food Source: Eggs
Where’s the DHA/EPA from? Chickens turn some of the omega-3s from flaxseed in their feed into DHA/EPA.
Serving Size: 1 large egg
How Much? 30-150 mg omega-3s (some of which is DHA/EPA)
Fortified Food Source: Milk
Where’s the DHA/EPA from? Added fish oil (anchovy & sardine) or algal oil.
Serving Size: 1 cup How Much? 30-50 mg
2 Comments
Bam's Kitchen
August 16, 2013 at 5:56 amWe all need more omega 3’s in our diet. Have you ever tried dried nori? My kids love to snack on it. I am sorry but I can’t help you with the fish ideas as I have never cooked this type of fish before. However, if it is a light whitefish I have have several recipes including one for Tropical Thai Fish which I just love.
Robyn
September 8, 2013 at 5:20 pmI’m going to have to check out dried nori, Bam. I have never even heard of it! Thanks for the tip. Take care.