![]() ![]() Wild salmon is often found fresh, canned, or smoked, and it blends well with various flavors and dishes. It also contains other beneficial compounds, such as B vitamins and potassium. SalmonĪ 6-oz serving of wild-caught salmon has over 1.7 g of omega-3s. Baking or pan-searing are easy cooking options for this semi-fatty fish. Milder in flavor than most fatty fish, rainbow trout is a good option if you aren’t a fan of that “fishy” flavor commonly associated with other options like salmon or anchovies. This semi-fatty freshwater fish provides 0.85 g of omega-3s per 3-oz serving and is an excellent source of lean protein and vitamins D, B6, and B12. Rainbow trout is another great option for getting omega-3s. Mackerel is most often bought fresh and holds up well to baking, grilling, steaming, or pan searing. It is also rich in protein and important vitamins and minerals, such as B6, B12, and magnesium. Unlike its larger cousin, the king mackerel, Atlantic mackerel has a relatively low mercury content, which is important for pregnant women and young children. Mackerel is a medium-sized saltwater fish with about 1 g of omega-3s in a 3-oz serving. Grocery stores often sell them fresh, canned, or smoked, and they are highly versatile with a wide range of ways to prepare them. They are very similar to sardines in look and flavor, and both are great for your health, but herring pack a bigger punch when it comes to omega-3s. Herring is another great source of omega-3s, with over 1.7 g in a 3-oz serving. Add anchovies to salad, pasta, pizza, or a sandwich for a rich flavor boost, but be mindful that many anchovy products can have a high salt content. They are also a good source of lean protein and many vitamins and minerals, including calcium, selenium, and folate.Īnchovies are widely available and are sold fresh, canned, jarred in oil, smoked, or in a paste. These small fish have some of the highest concentrations of omega-3 fatty acids, providing 1.2 grams in a 2-ounce serving. Omega-3s can also be added to other animal products, such as yogurt or milk, and very small amounts are present in grass-fed beef. Most animal-sourced omega-3s are DHA and EPA, and they most often occur in cold-water fatty fish, like anchovies, trout, and salmon. Here is our list of the best sources of omega-3s, divided into animal and plant sources. So, eating foods with EPA and DHA is the best way to get these important fatty acids, which are often found in fatty fish. Your body can convert ALA into the two other main omega-3 types, EPA and DHA, but only in small amounts. ![]() This means that food is the only way to get it. The omega-3 ALA - which is mostly found in plant foods - is an essential fatty acid, meaning your body can’t make it. Read on to discover the top sources of omega-3s. With our personalized nutrition program, you can find the best foods to suit your unique body. There are also products made from algae that have EPA and DHA that are suitable for vegetarians and vegans.Īt ZOE, we run the largest nutrition science study in the world, so we understand the power of food to support your health. Omega-3 supplements that contain all three are also available. Experts consider EPA and DHA to be the most important omega-3s for health. ![]() The three main types of omega-3s that are important for your health are:Īlpha-linolenic acid (ALA): mostly found in plant foods.Įicosapentaenoic acid (EPA): mostly found in fish.ĭocosahexaenoic acid (DHA): mostly found in fish.ĪLA is a long-chain fatty acid, and EPA and DHA are very-long-chain fatty acids. Their wide range of possible health benefits also includes promoting heart health, lowering cancer risk, and reducing inflammation. They are an important component of cell membranes, and they support growth, vision, and immune function. Omega-3 fatty acids are fats that naturally occur in many types of plants and fish.
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