It has been reported that Omega 3 is good for both the heart and brain and can help improve the development of adolescents and pregnant women. Omega 3 has been found to help control blood clotting and protect against heart disease. It is also one of the main components that make up the cell membrane which is necessary for life. According to a Harvard study, the human body does not synthesis Omega 3 fatty acids and relies on outside sources for these nutrients. The most common way to obtain a rich source of fatty acids is through eating fish. The following fish provide a high dose of Omega 3 and have been consider safe to eat with regard to mercury and PCB levels. These fish include, fresh or canned salmon*, freshwater trout*, crab, catfish, anchovies*, clams, oysters, and sardines*. The following fish are also considered safe for consumption but should only be eaten six or less times per a month. These fish include halibut, cod, lobster, canned chunk light tuna**, snappers. A complete list of aforementioned fish can be viewed at here.
Other foods contain high levels of Omega 3’s such as flax seeds, walnuts, olive oil, and some fortified grass fed meats and eggs. For an example, two tablespoons of flax seeds or a quarter cup of walnuts contains a single serving of Omega 3’s. Flax seed makes a great addition to a salad or smoothie and walnuts can make for a great snack. Omega 3’s can also be taken in the form of a vegetarian daily supplement. You should consult with your doctor to decide which supplement is best for you. In recent studies, scientist have discovered that they can increase the levels of Omega 3 in beef and eggs but controlling the animal’s diet. Ask your local meat vendor about Omega 3 fortified beef options, or check the egg carton for indicators of Omega 3’s.
* indicates high in Omega 3s
** other types of tuna are more toxic
References:
* indicates high in Omega 3s
** other types of tuna are more toxic
References:
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