Your Source Of Omega 3 – Choosing The Best One Is Important

Let’s face it. Fish is, by far, the best source of omega 3 fatty acids. But, only some types of fish and seafood are sources.

For example, salmon, anchovies, tuna and lump crab are sources, but shrimp and whiting are not. Most food packages will not reveal the omega-3 content, because manufacturers are only required to list the amount of polyunsaturated, saturated and trans-fatty acids.

Omega-3s are polyunsaturated fats, but so are omega-6s and 9s. Food manufacturers are not required to provide a complete breakdown of the content, but there are some internet sources, such as Oceans Alive that provide evaluations of some fish and seafood.

Not much is known about the omega-9s. They are not essential fatty acids, meaning that we can live without them. Most dietary fats contain some combination of omega-3s, 6s and 9s, as well as saturated fats and cholesterol.

Trans-fatty acids are manmade fats created by partially hydrogenating vegetable oils. Healthcare professionals advise that we read the label of ingredients on packaged and processed foods, in order to avoid partially hydrogenated oils.

Consumption of those kinds of fats is associated with an increased risk of cancer and heart disease. In the state of California, partially hydrogenated oils or trans-fatty acids are considered known human carcinogens. So, avoiding those kinds of fats is a good idea.

Ideally, we would want a balanced source of omega 3 and omega 6 fatty acids. Researchers believe that the diet of early man was perfectly balanced; one gram of omega-3s per every one gram of omega-6s. Today, some American’s get 40 times more omega-6s than 3s from their diets. That’s bad, because of something called “chronic inflammation”.

Chronic inflammation plays a role in all age-related diseases; arthritis, heart disease, respiratory problems, macular degeneration, Alzheimer’s and various kinds of cancer. Research indicates that a good daily source of omega 3 fatty acids can help to restore the balance, reduce chronic inflammation and the risk of age related diseases. But, you have to be careful what kind of omega-3 the food contains.

It might all seem too complicated, but all that you really have to remember is that DHA and EPA are the omega-3s that provide the health benefits. ALA does not.

To make it even simpler, fish, seafood and fish oils are the only sources of DHA and EPA. Certain types of marine algae are a source of omega 3 DHA, but not EPA. Certain kinds of kelp, including wakame, are sources of EPA, but not DHA.

Vegans are advised to take a marine algae supplement or include more wakame in their diets. If they experience symptoms of depression, marine algae supplements are the best choices. Just be sure to check the label for DHA. Some algae supplements are sold for other reasons, not because of their DHA content.

In conclusion, non-vegans should eat more low-mercury fish and seafood, in addition to taking a good DHA-rich fish oil supplement on a daily basis. That’s your best daily source of omega 3 fatty acids.