The Search For The Best Omega 3 Sources.

It is now clearly established that Omega 3 polyunsaturated fats are good for our health. In numerous studies this has shown to be true. But where do you find good Omega 3 sources so that we can add extra Omega 3 fatty acids to our diet?

There is not just one Omega 3 polyunsaturated fatty acid, in fact there are a number. Primarily there are 3. Marine sources such as fish have the most important Omega 3 fat DHA. EPA is also important and is also found in fish. A 3rd important Omega 3 fat is ALA is found in plants.

On the other hand ALA is only a plant-based Omega 3 fatty acid.

DHA is the most important of these 3 Omega 3 fats. DHA is responsible in large part for our brain development.

ALA is not as important to our bodies for one reason. It cannot be synthesised directly but to DHA by our bodies to be of use. The process converting the ALA to DHA is particularly inefficient and therefore taking plant-based Omega 3 sources rich in ALA is not as good for us as DHA sources and EPA sources such as fish oil.

For this reason the best dietary sources of Omega 3 fats is found in fish and fish based products. The American Heart Association recognises the benefits to our health of eating more fish however there is a conundrum. Fish is generally contaminated with toxins such as Mercury and this reason the FDA recommends against eating too much fish.

So it seems clear that we shouldn't eat fish daily despite fish being an excellent Omega 3 source. The only way to take daily safe doses of Omega 3 fatty acids is to take the best fish oil supplements. Note though that although the best fish oil supplements are cleaned not all supplements are as good as others.

And of course that's not to say that you shouldn't add more plant-based Omega 3 sources to your diet. Cook with oils such as canola oil and olive oil to do so. Flax seed oil is particularly high in the plant-based Omega 3 ALA.

Mind you if you're vegetarian you may not be able to take fish oil supplements. But you can get vegetarian supplements which are excellent DHA sources. They are made algae that are rich in DHA.

To improve your health using Omega 3 polyunsaturated fatty acids remember, the best Omega 3 source use daily fish oil supplements.

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