The best source of Omega 3 is clearly Fish Oil, but also Flax Seed Oil, walnuts and Linseed Oil have a lot of Omega 3. A list of healthy natural sources. H7VY8ZPF9XDS
The known medicinal benefits of Omega-3 fatty acids have been aggregating over the past decade. Combined with the fact that most modern diets hardly receive a fraction of the necessary dose, this knowledge has led to a combined scientific and consumer movement to find an easy way to ingest the recommended amount of Omega-3’s.
Amongst the medical and nutritional publicity that these fatty acids are getting is a significant amount of confusion and misinformation. This is to be expected, as all of the health benefits of specific Omega-3’s such as EPA and DHA are repeatedly being generalized under the umbrella of “fatty acids”. Flax Seed Oil, Linseed Oil, Fish Oil, and even walnuts all seem to have proclaimed themselves the “kings of Omega-3’s”. So where should you really get your fatty acid intake from?
Flax Seed Oil
Flax Seed and Flax Seed Oil seem to be the perfect solution for both vegetarians who refuse to eat products derived from animals and those wishing to avoid mercury poisoning via fish consumption.
Products such as Flax Seed oil, Linseed Oil, and walnuts all contain a form of Omega-3 called Alpha Linolenic Acid (ALA). These oils and nuts contain no actual DHA or EPA. However, ALA has been shown to convert to EPA and DHA where necessary. Unfortunately, the efficiency of this conversion process has been proven to be almost fatally limited. ALA can only be converted to DHA, for example, at a rate of 0-8%.
This is unfortunate because DHA is the Omega-3 fatty acid that carries many, if not most, of the “miraculous” benefits associated with the substance. Yet products containing only ALA are still being aggressively marketed to vegetarians and “health food” junkies.
This is not to say that ALA does not contain its own unique benefits (indeed, it is considered an integral cardiovascular benefit of the “Mediterranean Diet”), but rather that it can be found in a typical western diet unlike its counterparts DHA and EPA.
Fish Oil, on the other hand, has been shown to contain high levels of both EPA and DHA. DHA is essential for optimal brain function and can now be found in everything from fortified baby formula to enhanced pomegranate juice.
EPA helps balance mood and has been shown to be effective in treating clinical depression and anxiety. It is thought that the root cause of many such disorders may be a lack of such fatty acids in the diet in the very first place. Supplementation with fish oil is an excellent way to get the necessary Omega-3’s that cannot otherwise be commonly found in the diet.
Fish oil has one potential detriment, however. Cheap products recently introduced to the market may contain high levels of toxins such as PCB’s and Mercury. As such, it is best to look for brands that have been “molecularly distilled”.
While there is much noise about the molecular distillation process potentially ruining the Omega-3’s, this has been proven false. Cod liver oil, too, is an excellent product similar to fish oil that also contains vitamins A and D, and it can be found at your local supermarket.