Omega 3 fatty acids have become an essential part of a healthy diet, especially if you live in America. The western diet, full of saturated fats, sugar, salt, processed foods and genetically modified organisms (GMOs) wreaks havoc on the body, causing chronic inflammation that increases the incidence of diabetes, mental health disorders, obesity, heart disease, arthritis and acne. Chronic and constant inflammation may also contribute to certain cancers and autoimmune disorders such as thyroid disorders and lupus.
The most effective way to prevent inflammation in the body is through an anti inflammatory diet. An anti inflammatory diet eliminates processed foods, sugar, and most saturated fat while increasing the amount fresh organic fruits and vegetables, spices, whole grains, and omega 3 fatty acids consumed.
Salmon, sardines, herring and mackerel typically contain high amounts of omega 3 fatty acids. Wild cold-water fish provide the most efficient and bio-available source of DHA and EPA, the effective components of omega 3 fatty acids.
Alternative Sources of Omega 3 Fatty Acids
Plant Based Sources. Omega 3s are found in a number of plant based sources. Avocados, Cold-Pressed Extra-Virgin Olive Oil, and Chia Seeds are three plant based sources that will provide some amount of EPA. Since the body needs to convert the plant’s alpha linolenic acid (ALA) to EPA, a greater amount of ALA needs to be consumed; at least 1500 mg per day is recommended.
Raw Nuts. Walnuts, Almonds, and Cashews contain ALA and provide another source of EPA and omega 3 fatty acid. Processed or pre-roasted nuts tend to destroy the ALA, it is best to use nuts in their raw form.
Fish/Krill Oil Supplement. Fresh, cold water fish is not always available, but high-quality omega 3 supplements are. A high quality supplement contains a significant amount of DHA and EPA from wild, sustainable fish and krill sources. Supplements ensure effective amounts of DHA, EPA, and ALA (the three components of omega 3 fatty acids) are delivered with each serving.