Omega 3 Fatty Acids

Omega-3 fatty acids are one of the “good” types of fat that blunt inflammatory responses. They may help lower the risk of heart disease, depression, dementia, and arthritis. Omega-3 fatty acids are essential nutrients; like all other essential nutrients, including vitamins, minerals, and amino acids, they are used routinely by the body in critical metabolic functions. In the case of omega-3 fats, they are incorporated into cell membranes and are a major construction material for a large family of hormones known as prostaglandins.   Prostaglandins are, among other things, regulators of the immune system and the body’s inflammatory responses. Some classes of fat, including most omega-6 fats, are used to construct prostaglandins that accentuate inflammatory responses. The prostaglandins manufactured from omega-3s tend to help weaken such responses, and this is why fish oil is often called “anti-inflammatory” because it leads to the manufacture of hormones that blunt inflammatory responses.

Where can you find them?

 FISH & SEAFOOD

  • Salmon (Wild Alaskan Salmon is best)
  • Arctic Char
  • Sardines
  • Halibut
  • Mackerel
  • Tuna
  • Rainbow Trout
  • Anchovies
  • Oysters
  • Shrimp
  • Mussels
  • Crab
  • Cod

Those are the fish and seafood that are highest in Omega 3s.  However, eating any variety of fish that lived in the sea or rivers and lakes that are abundant with a variety of algae will reward you with some Omega 3s.

FISH OIL SUPPLEMENTS

You are looking for at least 500 mg of EPA and DPA per dosage, not the total amount of Omega 3 fish oil used to make the product (which is what the label usually highlights)Fish oil supplements from Nordic waters are noted to be especially high quality.  Single source Cod Liver Oil is also an option. Brands that I recommend:   Carlson’s and Nordic Naturals

SEA PLANTS 

“Seaweed” is the common name for countless species of marine plants and algae that grow in the ocean as well as in rivers, lakes, and other water bodies.

  •  Kelp
  • Kombu
  • Wakame
  • Dulse
  • Nori

NUTS and SEEDS

  • Walnuts
  • Chia seeds
  • Flax seeds (ground or grind the whole seeds yourself)
  • Pumpkin (pepita) seeds

OILS

  • Cod Liver oil
  • Flax Seed oil
  • Walnut oil
  • Mustard oil [can be found in Indian food stores]

 Try mustard oil in salads instead of olive oil; dark leafy greens such as spinach and kale have Omega 3s

VEGETABLES & FRUIT

Dark leafy greens

  •  Spinach
  •  Kale
  • Collards
  • Broccoli rabe

Cruciferous vegetables

  • Cauliflower
  • Broccoli
  • Cabbage
  • Brussels Sprouts

Winter Squash

Berries

  • Blackberries
  • Raspberries
  • Strawberries
  •  Blueberries
  • Mangoes

Honeydew Melon

SPICES & HERBS

Virtually all herbs and spices have a great Omega 3 to Omega 6 ratio; the ones with highest Omega 3s:

  • Oregano
  • Marjoram
  • Tarragon
  • Cloves