As research continues to pour out on the benefits of omega-3 fatty acids, more supermarket foods advertise that their product contains a healthy dosage. I was curious myself exactly how much omega-3 fatty acids were in the foods I was eating, so I did a little investigation of my own. What I found out surprised me.
Omega-3 fatty acids, which are a form of polyunsaturated fatty acids, or PUFA, have continuously shown up in research on immunity, blood pressure, cholesterol, memory, brain-related behaviors, and arthritis inflammation. The consensus is that omega-3 fats are very good for you, providing many benefits across the map.
One of the greatest sources of omega-3 fatty acids is fish oil, but not all fish oils are created equal. That is, while most fatty fish are high in omega-3 fatty acids, not all fish are healthy for you. For example, tilapia and catfish contain higher levels of omega-6 fatty acids which are known to raise “bad” cholesterol, or low-density lipoprotein, increasing your risk of cardiovascular disease, heart attack, and stroke. Research recommends making the ratio between omega-6 fatty acids to omega-3 fatty acids about 2 to 1 or 3 to 1 but no greater than 4 to 1. Unfortunately, the average adult’s diet has a ratio of 10 to 1 of this kind of fat. Hence, there is an increase in obesity among Americans. Shark and swordfish are also unhealthy choices of omega-3 fatty acids because of their rather high level of mercury, which can be poisonous if consumed in great quantities.
Salmon, herring, and tuna make the top selection of omega-3 fatty acid providers. In four ounces of salmon, you can expect to receive roughly three grams of omega-3. Herring and tuna provide about 2.6 grams of omega-3 per four ounce serving. Yet canned varieties of these fish contain much less, averaging around 0.4 grams of omega-3 per four ounce serving. In other words, try to have fresh fish as much as you can. The American Heart Association advises at least two servings weekly of 6 to 7 ounces of fish.
Other sources of omega-3 fatty acids include walnuts, flax seed oil, tofu, and squash. Although walnuts are a high source of omega-3, carrying 2.27 grams of omega-3 per quarter-cup, research is mixed on the omega-3 health benefits of walnuts. Likewise, flax seed, despite its overwhelming 3.5 grams per two-tablespoon serving, has yet to really prove that its omega-3 fatty acids boost immunity, lower cholesterol, or reduce blood pressure. One reason is the linolenic acid that makes up the omega-3 in flax seed oil is not as easily absorbed by the body as the omega-3 in fish oil.
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