How To Ensure You Get All of the Omega 3 Fatty Acids You Need

The 'buzz' about the benefits - for anyone and everyone - of getting enough Omega 3 fatty acids on a daily basis has been around for a while now. This is not a 'buzz' in the way that people get excited about the latest, not very well researched, diet pill or something of that nature. The benefits of Omega 3 fatty acids have been hugely researched across the globe and new health benefits are actually being proven all of the time.

The 'trick' is though ensuring that you do get all of the omega 3 fatty acids needed on a daily basis to reap all of the heart health, cholesterol lowering, stress busting, cancer fighting (and much more) benefits that they offer. Most of us mean to follow a healthy diet that is crammed full of all the right nutrients but actually doing so in practice in our busy lives is easier said than done! Here then are few great sources of omega 3s that are easy to incorporate into your daily diet and routine:

Omega 3 from Foods

Obviously not all foods contain omega 3s and of those that do some offer it in far higher quantities than others. According to a food study published in the health and fitness magazine Self the ingredient that offers the highest per serving dose of these highly beneficial fatty acids is flaxseed oil as it boasts a huge 12059mg of omega 3 fatty acids per serving. How can you add it to your diet, as it is not something that many people are familiar with? As a salad dressing is one easy way, just using it in place of the more common olive oil, or stirred into a healthy smoothie is another.

Other foods that offer a great many omega 3s in just a single serving include wild caught Alaskan salmon ( 3062mg ) walnut oil (2353mg) and even Chinese broccoli (2346mg). Check this impressive list of foods with Omega 3 for more examples.

Omega 3 from Dietary Supplements

As we have mentioned, incorporating the foods that are highest in omega 3s into a diet you eat every day can be hard as man (and woman) cannot live by salads, salmon and broccoli alone in order to eat a healthy balanced diet! That is where dietary supplements come into the picture.

The most commonly utilized dietary supplements providing Omega 3 in large doses are fish oil and krill oil. Fish oil is self-explanatory and krill oil is derived from tiny shrimp whose little bodies are packed full of the stuff. Cod liver oil capsules are also another great choice.

Not all supplements are created equal though. According to WedMD there are some things you should be looking for when choosing between the many such supplements that are on the market right now. These include:

  • Looking for a supplement that contains a minimum of 1,000 mg of omega-3 in every capsule.
  • Looking for a supplement that has enteric coating on the capsule as that significantly aids with faster absorption by the body.
  • Looking for a supplement that also contains Vitamin D. Vitamin D acts on omega 3s as a sort of 'superbooster' and as the only real source of natural Vitamin D is the sun many of us are lacking in the stuff anyway as we do not get a chance to spend too much time outside!
  • Looking for a supplement that has been checked and certified for purity. For example the IFOS (as in International Fish Oil Standards) are some of the most stringent in the world so if a supplement has passed their demanding criteria then that is a very good sign that you are making the right choice.