Omega 3 Greens And Why Supplementation Is Essential!

Let me tell you, in order to find omega 3 greens, you have to look in unusual places. For one thing, green vegetables typically contain little, if any fat. Omega-3s are fats.

For another thing, there are several different kinds of omega-3s. Three of them are alpha-linolenic acid or ALA, Docosahexaenoic acid or DHA and Eicosapentaenoic acid or EPA. The two that have proven health benefits are DHA and EPA.

In the US, the Food and Drug Administration allows companies to make certain claims concerning the health benefits of their products. When it comes to omega-3 fatty acids, only foods containing DHA and/or EPA are allowed to make claims concerning benefits for heart health, although companies get around the regulations by changing the wording.

It would be nice if reading the labels would tell you what you are actually getting, but companies are not required to list the DHA, EPA or ALA content. They are only required to list the amount of polyunsaturated, saturated and trans-fats included in the product. DHA, EPA and ALA are polyunsaturated fatty acids.

ALA is found in plant sources including flaxseed and walnuts. A green vegetable on the ALA food list is portulaca, also known as purslane.

There are no omega 3 greens that provide both EPA and DHA. Some kinds of marine algae provide DHA. It is being grown in bioreactors for use in the supplement industry and for food fortification. Many baby foods and infant formulas are now fortified with DHA of this type.

Some kinds of seaweed or kelp contain small amounts of EPA. For example, wakame kelp is the best vegan source of EPA. If you consumed 44 (forty-four) tablespoons of dried wakame per day, you would get about 400mg of EPA. That’s a lot of wakame. The usual consumption is closer to one or two tablespoons.

There aren’t many omega 3 greens, because in most cases, it is the seeds of the plant that contain the ALA. Perilla, salvia and chia seeds are examples of ALA sources. Other more common foods that provide ALA include olive oil and olives.

The only foods that provide both DHA and EPA are some kinds of fish and seafood. Wild game and fowl may also be sources, but their fat content has never been measured for that purpose.

Beef, poultry and pork contain a much higher concentration of omega-6 fats, relatively to what you would find in fish like salmon. So, if you decide to add omega 3 greens to your diet, consider salmon as a main dish.

For strict vegans, the best solution is a supplement derived from marine algae. For people that just don’t like fish, a fish oil supplement is a good idea. Some of the better ones contain large amounts of DHA and EPA. The label should indicate the omega-3 content and how it breaks down.

Research indicates that DHA is the most important, in terms of benefits to heart health. Omega 3 greens that people commonly eat just don’t provide enough of it. Supplementation is practically essential.