Omega 3 is called essential because our bodies need it to function well and because we can’t make it without a little boost. It is vital in the construction of cell membranes, especially in the eye and brain, as well as in sperm cells and some hormones. Omega 3s, along with Omega 6s, play a role in heart disease protection.
This fat is found mostly in fish so you should plan on having fish about two times a week in order to get enough. The fish with the highest levels of Omega 3s are fatty fish such as salmon, mackerel, herring, and sardines. Try to have less fish with mercury or PCBs: canned albacore tuna, shark, swordfish, and king mackerel. These are all larger fish that feed on smaller fish.
Other sources of Omega 3s are walnuts, canola oil and other vegetable oils, ground flaxseed or flaxseed oil, beef, and Brussels sprouts. If you have trouble getting enough Omega 3 and Omega 6 from your food, fish oil capsules are a good alternative.
Continued with Fruits and Vegetables
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