Despite the various controversies surrounding nutrition – Omega 3 fatty acids are one of the few nutrients where everyone seems to be in agreement.
Omega 3 EFA’s (Essential Fatty Acids) are essential because our body is unable to manufacture them.
Food manufacturers are now ‘fortifying’ a number of different processed food products with Omega 3. However it’s possible to easily meet your Omega 3 needs from basic whole foods.
A huge shout out to fat loss expert Tom Venuto for creating this list:
- Eat fatty fish at least twice per week and even daily if practical and economical for you. If not, you could supplement with fish oil (1.5-3 grams of combined DHA/EPA daily)
- Omega 6 fatty acids are also essential, but most people have an unbalanced omega 3 to omega 6 ratio. This can be remedied by increasing the omega 3 consumption and or reducing the omega 6 consumption (by decreasing intake of processed foods, refined grains, and supermarket cooking oils, with the exception of extra virgin olive oil)
- Grind up flaxseeds and sprinkle them on salads or add them to oatmeal, protein shakes or morning cereals. Alternately, supplement with flaxseed oil; 1 tbsp is equivalent to 3 tbsp flaxseeds (use as a supplement; Not for cooking)
- Snack on walnuts, which contain modest amounts of omega 3 fats (other types of nuts and seeds can also contain significant amounts of omega 3 fats)
- Increase your consumption of leafy greens which contain small amounts of omega 3 fats.
- If you eat red meat, try game meats or grass fed beef or bison. they don’t have nearly the quantity of omega-3 as marine sources, but they are higher in omega-3 and have a better omega-3 to omega-6 ratio than conventionally raised and fed beef.
- Try omega-3 fortified eggs instead of regular eggs.
About that last one; back in the day I used to keep chickens. Some breeds (such as Araucana) laid eggs that were supposedly higher in Omega-3 – although some people see this as a myth.
Nowadays poultry farmers feed chickens more kelp meal and polyunsaturated fats in order to increase Omega 3 EFA’s in the egg.