Fuel Your Body with Omega-3 Powerhouse Foods!

People often ask what are the best omega 3foods?

The best source is fatty fish, preferably wild caught not farmed. That’s a major reason why nutrition experts, including the American Heart Association, recommend consuming fish several times per week, because fatty fish are naturally high in DHA and EPA.

There are other plant based omega 3foods too, such as flaxseed oil also a concentrated source of omega 3, although it’s very high in ALA, however, ALA isn’t absorbed as easily as DHA and EPA, thus it’s not the most ideal source.

The human body can turn ALA into usable DHA and EPA to some degree, but this isn’t as efficient as getting DHA and EPA directly from your foods.

That is why, fish is preferred over flaxseed oil and other plant-based sources such as various nuts and seeds as the best source of omega 3.

That said, while EPA and DHA are the preferred type of omega-3 fats, all types are beneficial.

Omega-3 fats are a key family of polyunsaturated fats. There are three main omega-3 sources, namely:

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which are found mainly in fish and are thus called marine omega-3s.

Alpha-linolenic acid (ALA) are the most common omega-3 fatty acid in many Western diets, is found in vegetable oils, seeds, and nuts.

Flax seeds and flaxseed oil, leafy vegetables, and some animal fats, especially the fats of grass-fed animals are great sources of ALA. The human body uses ALA for energy, however conversion of ALA into EPA and DHA is very limited.

There are a number of sources of Omega 3foods and here is a list of the best ones that we could find that are high in omega 3:

Fish: Top Source of Omega-3 Fatty Acids

Look for seafood rich in omega-3s, such as:

Anchovies

Halibut

Herring

Mackerel

Salmon

Sardines

Trout

Tuna

Dairy and Juices Fortified With Omega-3s

You’ll likely find the following foods fortified with omega-3 fatty acids:

Eggs

Milk

Juice

Soy milk

Yogurt

Grains and Nuts With Omega-3s

Bread and pasta are some of the foods that may have omega-3s added to them. These fats are also naturally found in whole foods like seeds and nuts. When shopping, look for omega-3s in:

Bread

Cereal

Flaxseed

Flour

Pasta

Peanut butter

Oatmeal

Pumpkin seeds

Walnuts

Fresh Produce With ALA Omega-3s

Vegetables, especially green leafy ones, are good sources of ALA, one form of omega-3 fatty acids. Although ALA isn’t as powerful as the other omega-3 fatty acids, DHA and EPA, these vegetables also have fibre and other nutrients, as well as omega-3s.

Brussels sprouts

Kale

Spinach

Broccoli

Cauliflower

Oil With ALA Omega-3s

Oils can be a good source of ALA omega-3s, too, including:

Canola oil

Cod liver oil

Flaxseed oil

Mustard oil

Soybean oil

Walnut oil

Worst Foods High in Omega-3s

Foods you want to stay away from despite the fact they may be advertised as high in omega-3s? Limit or avoid:

Conventionally raised meat (non-organic or not grass-fed), which is lower in omega-3s than grass-fed types.

Farm-raised fish, which may be contaminated with antibiotics and pesticides and are lower in nutrients.

Conventional and pasteurised dairy products, which may be hard for some people to digest.

Krill oil supplements (which are made from krill, bottom-feeding shellfish that may be contaminated and according to the food laws of the Bible are unclean and NOT food, anyway!).

Boost Your Omega-3 Intake Today

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