Which foods contain omega-3 fatty acids?

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In order to improve insulin efficiency, improve disease prevention and more, you need to get plenty of omega-3 fatty acids into your diet. So what should you eat? Here’s an easy list:

  • Fish, especially fatty fish. The best types are salmon, tilapia, fresh tuna, mahi mahi, trout, red snapper, and sardines. Other fish are fine too, but, as almost all fish now, unfortunately, contain some level of mercury, it’s best to avoid eating ones with high levels regularly—these include swordfish, king mackerel, shark and tilefish.
  • Shellfish and shrimp
  • Fish oil
  • Flaxseed oil
  • Other oils contain omega-3’s, like canola, soybean and walnut oil.
  • Nuts, seeds, whole grains, beans, and green leafy veggies

Ideally, we would all eat enough fish to get our omega-3’s the old-fashioned way. With the rise in mercury levels and other chemicals in modern fish, both those caught in the wild and farm-raised, eating fish every day could have negative consequences over time.

Because of that, eating fish two or three times each week and increasing your omega-3 intake with fish oil supplements would therefore seem to be the best solution.

Why is fish oil preferred over flaxseed and other oils? First off, unlike fish, fish oil supplements do not appear to contain significant levels of mercury and other harmful chemicals.

Also, while all the oils listed contain omega-3’s, fish oil is the only one that contains components that are ready made and easily put to use by your body. They’re called eicosapentanoic acid (EPA) and decosahexaenoic acid (DHA). Other oils contain omega-3’s as alpha linolenic acid (ALA) that require substantial processing by your body before they can be put to use.

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