Omega 3 Sources From Our Foods

During the 80’s and 90’s there was the low fat diet craze.

Those that wanted to loose weight the quickest way were told to cut fat out of their diet. People did this and took it to the extreme. A whole range of fat free foods hit the market to help us achieve our slender figures. This had some bad side effects. First off all many of the fat free foods were either very bland or loaded with sugar. Second, eliminating fats completely from our diets can create some horrible side effects for our health.

The truth of the matter is, there are bad fats that we need to avoid and good fats that need to be eaten in moderation.

Without these good fats, we are depriving our bodies of energy as well as harming our skin and vital organs. Bad fats or saturated fats are best avoided. These are the fats we see in junk foods and many take outs. They lead to high blood pressure and obesity and have even been linked to cancer. The good fats are what we want put in, in moderation.

Omega 3 fatty acids are one of the good fats.

These help with digestion, energy levels and keep our skin and hair looking healthy and shiny. Our bodies do not make Omega 3 so we have to get it from outside sources.

Marine Or Fish Sources Of Omega 3

One of the most well known sources is fish.

Salmon, Tuna, Sardines or Mackerel being some of the richest.

Vegetarian Sources Of Omega 3

However, vegetarians and those that have fish aversions have to find their Omega 3’s from other areas. Fortunately, they are present in many kinds of foods, including vegetarian sources of omega 3.

If you like to snack then this can actually be an advantage. Instead of snacking on chips or chocolate, try eating nuts. Walnuts, Hazelnut and Pecans are loaded with Omega 3. By snacking on these you will kill those cravings as well as do something positive for your body.

Also, there's the well known flax seed oil, with the oil (or ground flax seeds) being better absorbed than the flax seeds themselves.

If you like dips try some humus. This is rich in Omega 3’s and is much healthier than other types of dips. It is also very filling so you’ll be satisfied after a few portions. Cut up some vegetables and dip away. You’ll have a very healthy snack that is satisfying and will help keep the pounds off.

Finally, both omega 3 enriched chicken and duck eggs as well as omega 3 enriched milk are also sources of Omega 3. Prepare them any way you like, you be giving your body what it needs.

You do not have to become a fish lover to get your essential fatty acids. There are plenty of great choices for vegetarians and those who just prefer not to eat fish. Nuts, Eggs and Humus are all tasty and easy ways to get those Omega 3’s.

New Sources Of Omega 3 Fatty Acids - Salba

A relatively new source of omega 3 in our diet, that's also non marine, is Salba ®.

Salba ® is claimed by a Toronto-based company to be the richest source of omega 3, and is a grain derived from Chia, a plant species belonging to the mint family.

Salba ®, or Salvia hispanica L, has been studied, and the company claims that "two tablespoons of Salba gives you 3.05mg of omega-3 and 5.18mg of dietary fiber" 1, so is a rich source of both omega 3 as well as fibre.

And the benefits?

Accoring to the press release:

" Brown says that in a study to be published later this year, Dr. Vladimir Vuksan, associate professor at the University of Toronto's faculty of medicine, will show Salba can reduce after-meal blood glucose and plasma insulin levels." 1

And two other Canadian companies are looking into producing capsules from this omega 3 source as well.

References:

• 1. http://www.nutraingredients-usa.com/news/ng.asp?id=62199-salba-omega-chia