15 Most Surprising Sources for Omega-3s — Ranked!

Omega 3 Essential Fatty Acids are likely one of the nutrients people don't get enough of. Lack of Omega 3's in the diet, or a larger than recommended ratio of Omega 6's to Omega 3s are thought to adversely affect cognitive function, joint pain and cholesterol levels. One of the things I tell parents with ADHD or ADD children is to try adding Omega 3's to the daily nutritional plan for their children and see if that has a positive affect.

This is from an Eat This, Not That! article.

Imagine if you could take a pill that prevented you from ever feeling fat, dumb or depressed. Oh, and imagine that same pill happened to protect against heart disease, arthritis and osteoporosis, too. Not too shabby, right?

Well, omega-3 fatty acids can do all of that, and this life-saving fat comes as a natural ingredient in many of our healthiest (and most delicious) foods, especially salmon, which has more than 1,500 mg in a 3 ounce portion. But as for popping omega-3 pills? “Supplements just don’t cut it,” says Elizabeth Chew, a NIH official who conducted a recent study on omega-3 pills and found zero benefits, at least when it comes to the cognitive abilities of older folks.

So if you’re shelling money for fish oil tablets, consider this good news: You can stop swallowing those horse-pill sized gel caps and go back to eating real food—including burgers, cheese, and even pizza. The researchers at Eat This, Not That! magazine have identified some of the most unlikely, and most delicious, ways to get your 1,100 mg of daily omega-3s recommended by the National Institutes of Health (men should get 1,600 mg daily)—we call it The Ultimate Omega-3 Countdown! You won’t believe what’s #1.

And don’t be fooled into thinking that just any fish will be good for your health.

Omega-3 Superfood #15 Grass-fed Beef
Omega-3 Payoff: 160 mg per 6-ounce steak

Because they wander around in fields eating things like flax and purslane (about which you’ll read, below), grass-fed cows yield meat that contains about 4 times more omega-3s than grain-fed animals.

Omega-3 Superfood #14 Mustard Seed
Omega-3 Payoff: 230 mg per tablespoon

One tiny teaspoon of ground mustard provides 100 milligrams of omega-3s, plus serious fat-burning potential. Scientists at England’s Oxford Polytechnic Institute found that a teaspoon of the hot stuff was enough to boost the metabolism by up to 25% for several hours after eating. Researchers attribute the weight loss benefits to allyl isothiocyanates, compounds that give the mustard its characteristic flavor. You can use ground mustard seed as you would black pepper—put a dash on your salmon for a double dose of omega-3 goodness!

Omega-3 Superfood #13 Omega-3 Eggs
Omega-3 Payoff: 225 mg per egg

Eggs turn up on many of our “best lists” because they are chock full of protein, vitamins, antioxidants, and a fat-fighting nutrient called choline. Omega-3 enriched eggs are laid by hens that are fed flaxseeds, chia seeds, and fish oil, thereby automatically improving your cluck! Speaking of turning off fat genes, blast fat quickly green tea. In a recent study, participants who combined a daily habit of 4 to 5 cups of green tea each day with 25 minutes of exercise lost 2 pounds more than those who didn’t drink the tea. That’s why we made it part of our brand new weight-loss plan, The 7-Day Flat-Belly Tea Diet and Cleanse! Test panelists lost up to 10 pounds in just one week!

Omega-3 Superfood #12 Wild Rice
Omega-3 Payoff: 240 mg per ½ cup (uncooked)

Diet experts go ga-ga for brown rice, but it’s wild rice that tugs on our heartstrings as a weight loss wonder food. After all, the native American grain has nearly double the fiber and protein, and fewer calories than its arguably more popular cousin. Whole grains have a proven reputation as a weight-loss staple. In one study, Penn State researchers found dieters on a calorie-restricted diet who ate whole grains like rice lost significantly more belly fat than a group who consumed the equivalent number of calories from refined carbohydrates. Another grain high in omega-3s: kamut, which, along with a fruit that tastes like chocolate pudding—yes, chocolate pudding—is one of our 8 Stupendous Secret Superfoods That Burn Fat!

Omega-3 Superfood #11 Purslane
Omega-3 Payoff: 300 mg per ½ cup

What the heck is purslane? While not a common food in most of the U.S., this sour, slightly salty green is often used in Greek and Turkish cooking. You can find it at farmers’ markets in spring and summer, but the most likely place you’ll encounter it is growing in the cracks of your driveway. A weed to most, it was a regular part of Gandhi’s diet, and a mere half cup has more than 1,000 IUs of vitamin A. This might be the cheapest stealth health food in the world!

Omega-3 Superfood #10 Winter Squash
Omega-3 Payoff: 332 mg per cup (baked)

More squash = less squish. A cup of winter squash provides one-third the recommended daily intake of vitamin C — a nutrient researchers say is directly related to the body’s ability to burn through fat. In fact, one study by researchers from Arizona State University showed deficiencies of vitamin C were strongly correlated with increased body fat and waist measurements.

Omega-3 Superfood #9 Spinach
Omega-3 Payoff: 352 mg per half-cup (cooked)

At only 40 calories per cooked cup, spinach is also rich in vitamin E and two compounds called “betaine” and “choline” that work together to turn off fat storage genes. Recent research suggests compounds in the leaf membranes called thylakoids may also serve as a powerful appetite suppressant. Participants in the three-month study who drank a breakfast smoothie containing spinach thylakoids had fewer cravings and lost 5.5 pounds more than the placebo group.

Omega-3 Superfood #8 Fontina Cheese
Omega-3 Payoff: 448 mg per 2-ounce serving

Dairy has made a dietary comeback, with new research suggesting the high-fat products like cheese may help reduce the risk of obesity. Cheese-eaters lost more belly fat than a control group who took a calcium supplement, one study found. The group that nibbled cheese also exhibited increased levels of butyrate, a fatty acid found in the gut proven to improve fat metabolism. So enjoy a piece guilt-free and then maximize your fat burn with these sweet and salty 50 Best-Ever Snacks for Weight Loss!

Omega-3 Superfood #7 Red Lentils
Omega-3 Payoff: 480 mg per cup (raw)

Lentils are an inexpensive dietary pulse, touted by weight loss experts for their ability to boost fat metabolism and regulate appetites. Researchers say the slimming benefits can be attributed to resistant starch, a form of slow-digesting fiber that triggers the release of acetate, a molecule in the gut that signals the brain when it’s time to stop eating. In fact, people who ate a daily serving of lentils (about ¾ cup) felt an average 31 percent fuller compared to a control diet, a systematic review of clinical trials on legumes found.

Omega-3 Superfood #6 Anchovies
Omega-3 Payoff: 597 mg per 1 oz boneless

The debate over pizza toppings is settled. While salmon, tuna, halibut and other popular fish grab all the omega-3 glory, the humble anchovy is often forgotten about. But just a couple of slices of anchovy pizza get you more than halfway to your daily quota. The superfish is also rich in calcium and potassium (both essential weight-loss minerals) as well as vitamin A. If you’re adventurous, eat them with the bones still in: a 2015 study in Food Chemistry Journal found that the traditional way of eating anchovies yields 8 times as much calcium and twice as much iron as the cleaned-up, boneless option.

Omega-3 Superfood #5 Firm Tofu
Omega-3 Payoff: 814 mg per 3-ounce serving

It has the reputation of being bland and slimy, but like the high school nerd-turned-successful hottie, tofu is worth a second look. A solid curd made from mashed soybeans, it’s a terrific source of plant-based protein with proven weight-loss potential. One study published in the journal Nature showed dieters who followed a 12-week meal plan that included a soy-based protein replacement lost twice as much weight and saw greater reductions in cholesterol and belly fat than a control group whose equicaloric weight loss diet included protein from lean meats. And the omega-3 count is off the chart.

Omega-3 Superfood #4 Walnuts
Omega-3 Payoff: 2,500 mg per ¼ cup

Walnuts pack the most omega-3 punch of any nut or seed, and they’re also high in disease-fighting antioxidants. This combination, according to a recent study, is highly protective against heart disease. Walnuts help reduce blood pressure and decrease inflammation in the blood vessels during times of stress. Toss some into salads or eat a handful as an afternoon snack.

Omega-3 Superfood #3 Navy Beans
Omega-3 Payoff: 1 cup has 1,190 mg

Not only are beans a great source of belly-fat-fighting fiber, a single cup gives you nearly an entire day’s worth of omega-3s. Navy beans are packed with satiating protein, and brimming with vitamins and minerals. Studies show that navy beans in particular can help battle diabetes and obesity.

Omega-3 Superfood #2 Chia seeds
Omega-3 Payoff: 2,500 mg per tbsp

Yes, those same chia seeds of Chia Pet fame. These nutty-tasting seeds can be added to salads, smoothies, stir fry and more to give your meals an omega-3 boost, and just a tiny shake each morning on your cereal ensures you’re hitting your daily quota.

#1 Omega-3 Superfood is…. Flaxseed Oil!
Omega-3 Payoff: 7,300 mg per tbsp

While whole flaxseeds are high in omega-3s, their hard exteriors often resist digestion, meaning you don’t necessarily get the nutritional bang for your buck. Go for the ground version (also known as flax meal), or get nearly a week’s worth of the good stuff by drizzling a little of the oil onto your salad. Studies have found flax to be helpful for cardiovascular disease symptoms like hypertension, according to a recent study in the journal Hypertension. That’s why flaxseed oil fits in among our 8 Best Oils for Weight Loss.



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Do We Need More Fat?

I read this article on Yahoo! HealthyLiving. I have previous written several posts on the benefits of an Omega 3 Essential Fatty Acid Supplement. Read this article then my comments at the bottom.

When you hear the word "omega," you probably think, "healthy!" However, just as we've been learning over the past few years that all fats are not created equal, turns out, neither are all omegas. William D. Lassek, M.D., a public health doctor and the co-author of Why Women Need Fat, says there are two types of polyunsaturated fats that are essential to your health and must come from your diet: omega-6 and omega-3.

"Both types are required by our bodies and both are found in large amounts in our brains," explains Lassek. "Omega-3 polyunsaturated fats are unquestionably beneficial, because they reduce both weight and inflammation and are very critical to healthy brain function," he says.

However, while our bodies do require some omega-6, Lassek says the excessive amount in the average American's diet has been shown to increase appetite and weight, and also promote inflammation in your body tissues. "Our extraordinarily heavy dose of omega-6 is not good for us," he says, noting that inflammation plays a critical role in coronary disease.

What is it about the modern diet that's leading you to eat too much omega-6? Like omega-3, omega-6 fats occur naturally in small amounts in plants and in the meat of animals that eat plants, while nuts and seeds tend to have more omega-3. "In the diet of our Stone Age ancestors, there was probably more omega-3 than omega-6," says Lassek. "The problem for us today is that there is more than 20 times as much omega-6 as omega-3 in the American diet."

The culprit? Industrially processed vegetable oils, like corn and soybean oils, which according to Lassek, are added to most prepared foods. Marjorie Nolan, RD, national spokeswoman for the Academy of Nutrition & Dietetics, agrees that the average American is consuming excessive amounts of omega-6. "A problem arises when the balance of omega-6 to omega-3 fatty acids is off," she says. "Omega-6 is easily found in the standard American diet, while omega-3 is not."

According to Nolan, your body needs a ratio of 1:1 omega-6 to omega-3, yet she says the typical American consumes at least 15 times as much omega-6 as omega-3.

Yikes! So what should you be eating so you're getting enough omega-3 and not consuming an excess of omega-6? According to Lassek, your best bets are wild-caught seafood (which has lower amounts of mercury than farm-raised); eggs from chickens fed diets enriched in omega-3; and meat from grass-fed animals (corn-fed supermarket meats are high in omega-6). Other good sources include flaxseed, canola and walnut oils, as well as dairy products from grass-fed cows.

And step away -- far, far away -- from that package of chips, especially if you're trying to lose weight. According to Lassek, who's a big fan of the Mediterranean-style diet, "Cutting way down on prepared foods and increasing foods rich in healthy and slimming omega-3 fats should help most women to gradually return to more natural weights."

MyAchingKnees comments:

The sources I use articulate an Omega 6 to Omega 3 ratios of 2:1, while the average western diet has a ratio of 20:1 to 40:1. This imbalance can affect prostaglandins produced within the body which are like chemical messengers between the cells. When these prostaglandins are out of balance inflammation can occur increasing our susceptibility to degenerative diseases. Because our western diets are high in Omega 6 Fatty Acids and we consume relatively little Omega 3 Fatty Acids, westerners have a tendency to have a higher imbalanced ratios of Omega 6 to 3.

While I agree with the gist of the article to eat better and consume more foods with natural Omega 3, this just isn't possible for most people hence the need for supplementation of Omega 3's through nutritional supplements. However, with the supplementation of Omega 3 Fatty Acids the need to consume the highest quality product is doubly important as Omega 3 Fatty Acid supplements usually come in the form of fish oil and fish oil is thought to be the highest contaminated supplement with PCB's, mercury and other contaminants being found at a higher percentage than the toxins and impurities normally associated with food grade, off the shelf supplements.

There has been dramatic increases in the behavior of ADD/ADHD children when placed on Omega 3's; adults will sometimes feel a better cognitive function when taking high quality Omega 3's; joint health can be enhanced with Omega 3, not because they provide nutrients to the joint but because they decrease the Omega 6 to Omega 3 ratio and therefore inflammation which can results in many conditions including joint, particularly knee pain; lastly, Omega 3 can help lower cholesterol levels and be a good choice for people concerned about cardio-vascular and heart health.

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How Inflammation and Essential Fats Affect Joint Pain

There are two essential fats: Omega 3 and Omega 6 essential fatty acids. These are polyunsaturated fats and are very god fats when not highly processed or heated. Our bodies cannot make them so we have to get them from our diets.

Generally, we get plenty of Omega 6 Fatty Acids, however most of us are deficient in Omega 3 Fatty Acids. For a related article on Omega 3 Fatty Acids, see: Omega 3 Fatty Acids for Back Joint Pain
Although as you'll read, Omega 3 Fatty Acids balance out the Omega 6 Fatty Acids therefore combating inflammation which is the cause of much joint pain.

Omega 6 Fatty Acids produce prostaglandins that promote inflammation, blood clotting and cell growth. Omega 3 Fatty Acids produce prostaglandins that have the opposite effect. In the event your are injured your body produces a inflammatory response to bring about quicker healing. This inflammatory response brings blood and immune cells to injured areas of your body.

The body also has on-going inflammation caused by free radicals created by oxidative stress and this inflammation can damage tissues creating major problems, sometimes slow damage, but damage none the less.

It is critical that we balance our essentials fats so the prostaglandins will be created in balance to control inflammation. Unbalanced prostaglandins can cause serious health problems such as cancer, heart disease and of course, arthritis and joint pain.

Omega 6 Fatty Acids can be found in meats, margarines, peanuts, poultry as well as many of our processed foods. Omega 3 Fatty Acids are found in cold water fish, flaxseed and flaxseed oil, soybeans, organic eggs, and almonds.

The best research of today states that Omega 6 and Omega 3 Fatty Acids should be consumed at a 2:1 ratio. Currently it is believed that most Americans have a diet with an Omega 6 to Omega 3 Fatty Acid ratio of 20:1 and in some cases much higher. Hence the need to supplement our diets with Omega 3 Fatty Acids and the most assured and easy method to do this is to consume a pharmaceutical grade Omega 3 nutritional supplement which will eliminate the chances of toxins such as mercury that is associated with Omega 3 supplements derived from Fish Oils.

With unchecked inflammation we take the chance of increasing pain in our joints especially with over use and damage sustained over years.