subject: What Are Some Excellent Sources Of Omega 3 [print this page] Fish has always been considered to be the best source of getting omega 3 and probably the easiest if you can eat it. It is advisable not to fry the fish, if you want to derive full benefits out of it. Either bake, broil or steam it. We have outlined some of the data you will get from one serving of fish. Eat fish twice a week and you could have your needed amounts of omega 3 covered for the week. The details highlighted below are based on a 4 ounce serving.
*Chinook salmon, 4 ounces gives you 2.1 grams of omega 3. A very good choice.
*A 4 oz serving of Scallops (baked or broiled), gives you 1.1 gms of omega 3. good choice
*Snapper, you can eat is baked and a 4 ounce serving of it provides you with 0.4 grams of omega 3.
*A 4 oz serving of boiled or steamed shrimp gives you 0.4 gms of omega 3.
*Cod, you can bake or broil it but not fry, eating 4 ounces will give you 0.3 grams.
*Tuna, canned is okay but oil free is best, eating 4 ounces will give you 0.3 grams.
*Halibut, again a 4 ounce serving gives you 0.6 grams of omega 3.
*Anchovies contain 2,300 to 2,400 mg.
*Sardines contain 1,100 to 1,600 mg omega 3 fatty acids in them.
*Trout contains 1,000 to 1,600 mg.
*Crab contains 200 to 550 mg omega 3 fatty acids.
*Lobsters contain 200 mg
*Tilapia gives you 150 mg
Omega 3 can also be got from some plant foods but it comes in the form of ALA. Our bodies can convert ALA into omega 3 fatty acids. Eating some of these foods will prove to benefit all of us. These sources of omega 3 can be easily incorporated into your meals or snacks. You may use them on salads, add to your baked potatoes, or you make your own granola. You may eat roasted nuts, but should only cook at 160 to 170 degrees in the oven for about 15 to 20 minutes. This will ensure that omega benefits are still in the nuts after cooking them.
Flax seeds or flax seed oil is the best. Eating just a quarter cup of seeds will give you 7 grams of omega 3. A top choice!
English walnuts are not bad either. One fourths cup serving will give you 2.3 grams of omega 3.
4 ounce of cooked soybean will give you 1.0 grams of omega 3 per a cup serving.
Tofu, eating it raw, a 4 ounce serving will give you 0.4 grams of omega 3.
Winter squash is another good source of omega 3. Eating a cup of it will give you 0.3 grams.
Kidney beans, a cup full will give you 0.3 grams of omega 3.
Cooking in extra virgin olive oil or using it as a salad dressing on your salads with a splash of lemon will add omega 3 to your salads.
You don't like the taste of any of the above mentioned options. Then you can get your omega 3 by taking supplements. There are many types available at your supermarket, health food stores or pharmacy. There's really no good reason for not getting omega 3 in your diet.
