Fish Oil And Omega 3 Sources From Our Diet

We have seen on a previous page the benefits of omega 3 fatty acids to our health, so what are the food sources of omega 3?

It is important to note that omega 3 fatty acids are essential fatty acids, which means that our bodies cannot produce them, and therefore must be consumed in our diet.

For example, our brain is abundant in omega 3 fatty acids. And similar to an "engine that has parts", these must be replaced as they are used. It is perhaps not surprising that so many studies are now showing the benefit fish oil has on a brain functioning and mood.

There are 2 main sources of omega 3 fatty acids:

1. Fish oil, or

2. Certain plant oils.

The actual types of omega 3 fatty acids found in these sources:

1. Fish oil (and other marine sources) is the source of eicosapentanoic acid (EPA) and docosahexanoic acid (DHA).

2. Certain plant oils (especially flax seed oil) are the source of alpha linolenic acid (ALA).

What's the difference between fish oil (EPA/DHA) and flax seed oil (ALA)?

With the studies on the benefits of omega 3 fatty acids and fish oil, we notice that most of the studies have used oily fish, or fish oil supplements (DHA and EPA).

Some studies though, such as the Lyons study, used plant sources of omega 3 fatty acids (ALA).

Some people ask which of these sources of omega 3 oils they should use.

It is up to you. Some prefer to have omega 3 fatty acids from flax seed oil, for example vegetarians. But many people now prefer the convenience of fish oil supplements.

It is recommended that we should have around 1g dose of fish oil per day, through taking oily fish, or a fish oil capsule or two daily.

To read more about the benefits on taking fish oil supplements versus eating oily fish, see this page on fish oil supplements.

Fish sources of omega 3 fatty acids

Not every fish and plant is abundant with omega 3 fatty acids.

Click here for a comprehensive list of fish that has the most fish oil, as well as a list of the best plant sources of omega 3 fatty acids, including one of the most popular sources of plant omega 3 flaxseed oil.

See this page for other sources of omega 3 such as other vegetarian sources and a new one called Salba.

References:

• 1. Kris-Etherton PM. Polyunsaturated fatty acids in the food chain in the United States. American Journal of Clinical Nutrition, Vol. 71, No. 1, 179S-188S, January 2000.

• 2. Kris-Etherton PM, et al. AHA Scientific Statement: Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease. Circulation. 2002;106:2747.

• 3. Scientific Review Committee. Nutrition recommendations. Ottawa: Minister of National Health and Welfare Canada, 1990:H49-42/1990E.

• 4. The Vegetarian Society. www.vegsoc.org

• 5. FDA USA: Mercury Levels in Commercial Fish and Shellfish. www.cfsan.fda.gov/~frf/sea-mehg.html