You have heard the old sayings “you are what you eat” and “food is medicine”. These sayings are quite true since epidemiological studies have proven that populations that consume the most omega 3 in their diets are healthier and have less heart disease. The cultures that consume the highest amount of cold water fatty fish obtain the valuable health benefits of omega 3 and are some of the healthiest societies.
Omega 3s must come from the diet since the body is not capable of producing them. this is why they are called “essential fatty acids”. Omega 3s come from animal and plant sources. The main omega 3s are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA). EPA and DHA come from marine sources and ALA come from plant sources. Marine source EPA and DHA are a much more bio available source of omega 3 than any plant source ALA. ALA is a very inefficient form of omega 3 since only very small amounts of ALA are ever converted to EPA or DHA.
Most nutritional experts agree the health benefits of omega 3 come from consuming more marine fish or omega 3 fish oil. If consuming omega 3 fish oil make sure it is the (rTG) form omega 3 fish oil preferably developed in Norway.
Here are the top 5 sources where you can get your quota of Omega 3 fatty acids:
Mackerel offers a substantial amount of omega-3, and just one fillet provides 2991 mg of the fatty acids. Per 100 grams, this equates to 2670 mg of omega-3 (3). Notably, this is more omega-3 than the majority of other oily fish provide, and mackerel is a very affordable fish too.
2. Norwegian Salmon
Norway’s history of salmon farming is a huge success story. From its modest start in the 80s and 90s, aquaculture production of Norwegian salmon has become a mega-industry, contributing significantly to the increase in the production of seafood for human consumption. The world is increasingly dependent on better utilization of the ocean for sustainable food production, and salmon farming is a significant contributor.
Like other oily fish, such as herring, mackerel, anchovy, sardines, and tuna, salmon is rich in the marine fatty acids called Omega-3. However, unlike almost all other oily fish, salmon has a fatty acid combination of all 3 essential marine fatty acids and not just 2 of them.
Wild salmon doesn’t have as much omega-3 since it is a less fatty fish but has virtually no omega-6. Farm raised salmon is very high in omega-6 which can be pro-inflammatory. The ratio of omega-3 to omega-6 is better in wild salmon than farmed and is therefore a better option. Also the antioxidant, astaxsnthin, that gives many of the health benefits of wild salmon is higher in wild salmon than farmed.
In addition to salmon, other fish such as anchovies and sardines are also great sources of omega-3.
New emerging science is proving that an EPA of at least 1000 mg is necessary for many diseases like dry eye syndrome, and supplements like Fortifeye Omega-3 products can help!
Fortifeye Super Omega-3 MAX has been developed after years and years of research . This is one of the most potent and purest omega 3 fish oils available in the world today. This omega-3 supplement is purified and concentrated in a state of the art facility in Norway . This new technology allows for more EPA and DHA in the same size capsule as the original Fortifeye Super Omega. This new omega 3 max will allow for much better compliance since the high dosage of omega three can be delivered with less capsules.
Fortifeye Sumer Omega-3 MAX also uses the rTG form omega 3 (re esterified triglyceride form) vs the cheaper inferior form most omega 3 supplements use called EE (ethyl ester). This cheaper form contains ethanol in the backbone and must go thru the liver daily to clean off the ethanol and replace it with a triglyceride backbone before it can absorb. This is very slow and inefficient and makes the oil very unstable and causes nasty burp backs, which is why Fortifeye Super Omega-3 MAX is the most advanced omega-3 supplement available today!
4. Perilla Oil
Perilla oil suppresses the production of chemical mediator in the allergy and inflammatory responses. These essential fatty acids have been associated with benefits in a wide range of inflammatory conditions, heart diseases, colitis/Crohn’s disease, asthma, allergies, antimicrobial, anticancer etc. It is also important to note that the actual omega 3 content is derived from ALA and is a relatively small amount when compared to marine source omega 3.
Walnuts are an exceptionally nutritious nut. They have higher antioxidant activity and significantly more healthy omega-3 fats than any other common nut. This rich nutrient profile contributes to the many health benefits associated with walnuts, such as reduced inflammation and improved heart disease risk factors. Just like perilla oil, the actual omega 3 content is derived from ALA and is a relatively small amount when compared to marine source omega 3.