Omega-3 Foods

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Still life with anchoviesWe know we should eat a lot of foods high in omega-3 fatty acids.  The problem some people are having is how to do it.  Fish stocks are in danger of collapse in many parts of the world.  Eating farmed fish is not a good option.  And, there have been many stories of fish oil pills that are not as clean or free of contaminates as they should be.  What can you do to get your omega-3’s?

If you like fish, you can eat a can or two of anchovies each a week.  Flax seeds are a great source, but there is some work involved in storing and preparing them for use.  A new supplement made from krill has some potential.  Some studies show are not contaminated like large fish such as salmon and tuna can be, other studies show some contamination.  Some research has shown that krill also contain an antioxident, astaxanthin, although the jury is still out on its effectiveness.  Grass fed beef can be a good source of omega-3’s, but the high cost makes this meat an option only for a select group.  Eggs from chickens allowed to eat a diet rich in greens and insects are high in Omega 3’s, but this limits availability to people who have access to home raised chickens.  The high omega -3 eggs you find in your local grocery are produced by adding fish oil to the grain that industrial farm raised hens are given.  Flax seed oil seems a good source if it is stored correctly.

So what is the easiest and best way to increase the omega-3 levels in your diet?  I use broad approach, not relying on any one method, but I am still unsure how effective my approach is. I do eat occasional salmon, anchovies, and tuna.  I also regularly eat dark, leafy greens.  Do you make an effort to take in a lot of omega-3’s?  If you do, what approach do you take?

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Will Sig
1 Lisa

Flax oil mixed with dijon mustard or herbs and braggs vinegar over leafy green salad. This is my daily omega solution.
.-= Lisa´s last blog ..For the Working Class =-.

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2 BK

I do not make special effort to take in a lot of Omega – 3. My dose of it usually comes from fishes.
.-= BK´s last blog ..Lessons from … more than a Doctor =-.

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3 Tony McGurk

Anchovies??? YUK!!! But I do like many other varieties of fish. My wife & I just try to eat a good all round balanced diet.
.-= Tony´s last blog ..Scooter Spotting =-.

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4 Tony

Anchovies??? YUK!!! But I do like many other varieties of fish. My wife & I just try to eat a good all round balanced diet.
.-= Tony´s last blog ..Scooter Spotting =-.

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5 Marilyn (A Lot of Loves)

I didn’t know that the Omega-3 eggs from the store were from added fish oil. To be honest I don’t think I’d ever thought of it before. I eat flax seed oil on occasion but I tend to do that in fits and spurts. I really should be focusing on my consumption of Omega-3 more.
.-= Marilyn (A Lot of Loves)´s last blog ..Making a Bad Deal =-.

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6 Anna

Yes I do, eggs, flax seeds, and supplements. Have not seen any difference though, but then I don’t know what I suppose to look for, lol. Anna 🙂
.-= Anna´s last blog ..Spring Makes Me Happy =-.

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7 Luc J

Just eat normally with sufficient variaton and that’s all you need, I guess. Mankind has existed for a few hundred thousands of years without being aware of omega 3.
But while you’re at it, I thought that you need fat fish, so tuna won’t do much good. Or am I wrong?
.-= Luc J´s last blog ..Retrofit Adjustable Bed – Mattress Genie =-.

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8 Will

Tuna is a fatty fish. Interestingly I just found this article published a few days after this post. Lots of great information on Omega-3’s.

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9 Robert Peil

Hi Will,
My oh my oh my! You SO nailed the BIG frustrating
question that you opened this post with!….

“We know we should eat a lot of foods high in omega-3 fatty acids.
The problem some people are having is how to do it.”

So very true. I agree that this is a question that is rising
up more and more in the public, as we find more and more
snags with the current Omega 3 options we have – like
you seriously pointed out:

1) Oceanic sources – contamination & ecology breakdown.
2) Meat from Grass fed cows – rare & costly.
3) Eggs from grass fed chickens – rare.
4) Flaxseed – goes rancid fast, and contains toxins from the cyanide family and also contains allergens.

I will share my solution to all of the above drawbacks, a new source
of natural Omega 3 that dramatically raises the bar for the entire
global Omega 3 industry:

The natural oil found by cold pressing the seed of a plant that almost
went extinct as it was unnoticed – the Clary Sage. The oil will not go
oxidize and go rancid, even if left exposed in an open saucer on the
table for up to 2 years!

Flaxseed oil, by comparison will oxidize in 20 minutes.

Robert

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10 Mary

I include salmon in our diet for the omega-3’s, since we live in the Seattle area where it’s pretty available. I also pay attention to the omega 3 to omega 6 ratio in our diet, cutting back on oils that are more omega 6 rich (certain vegetable oils like sunflower and safflower for example) and emphasizing olive and canola oil instead. We eat a lot of vegetables which ought to help the overall balance of our diet.
Mary recently posted..Are Those Eggs Really Free Range? Why it’s Important, for the Hens and for YouMy Profile

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