Omega 3 ? Give me the list !

More and more research shows that Omega-3s lower your risk of heart disease and may also help depression, diabetes, and other chronic conditions. It's no wonder that Omega-3s have become a hot nutrition trend.

These healthy fats are being added to everything from eggs to peanut butter. You can also get them naturally in a can of salmon or tuna, or from fresh, oily fish.

 Omega-3 fatty acids: which type is best?

Omega-3 fatty acids are a group of three fats: docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and alpha-linolenic acid (ALA).

Once eaten, the body turns ALA into DHA and EPA, though not very efficiently -- some estimates say the conversion is as low as 5%. Thus, many dietitians recommend we focus most of our efforts on consuming DHA and EPA fatty acids.

While there's no standard recommendation yet for how many Omega-3s we need, suggestions range between 500 to 1,000 mg daily. You can find over 500 mg in a tin of tuna or a few ounces of salmon. Some fortified foods offer 100 mg or more.

Fish: Top source of Omega-3 fatty acids

Seafood is a great source for DHA and EPA Omega-3s, both essential for healthy hearts and brains. Look for seafood rich in Omega-3s, such as:

• Halibut
• Herring
• Mackerel
• Oysters
• Salmon
• Sardines
• Trout
• Tuna (fresh)

The cold case: fortified dairy, juice foods

Functional foods are defined as any food that provides health benefits beyond basic nutrition. These days, supermarkets are brimming with foods enhanced with Omega-3s, from fortified juice to eggs produced by chickens fed Omega-3s in their grain. You'll likely find the following foods fortified with Omega-3 fatty acids:

• Eggs
• Margarine
• Milk
• Juice
• Soy Milk
• Yoghurt

Grains and nuts with Omega-3s

Bread and pasta are some of the foods most commonly enriched with Omega-3s. You'll also find them in whole foods like seeds and nuts. When shopping look for Omega-3s in:

• Bread
• Cereal
• Crunchy Oats
• Flaxseed
• Flour
• Pasta
• Peanut butter
• Porridge Oats
• Pumpkin seeds
• Pizza, packaged
• Flour tortillas
• Walnuts

Fresh produce with ALA Omega-3s

Vegetables, especially green leafy ones, are rich in ALA, one form of Omega-3 fatty acids. Although ALA isn't as powerful as the other Omega-3 fatty acids, DHA and EPA, these vegetables offer a host of benefits, from fibre to antioxidants, in addition to Omega-3.

• Brussels sprouts
• Kale
• Mint
• Parsley
• Spinach
• Watercress

Oil With ALA Omega-3s

Oils can be a good source of ALA Omega-3s, too, including:

• Rapeseed oil
• Cod liver oil
• Flaxseed oil
• Mustard oil
• Soybean oil
• Walnut oil

Other Omega 3 enhanced products
Whole and fortified functional foods aren't the only places you'll find Omega-3 fatty acids; they're cropping up just about everywhere. You can also find them in:

• Supplements
• Childen’s vitamins
• Meal replacement bars
• Protein powders
• Weight loss shakes
• Pet food
• Skin care creams
• Tanning lotions

Wish to know what's the best way to prepare these foods ? Simply click HERE to find out !