The Best Omega-3 Foods [Infographic]

Best Omega-3 Fatty Acids Foods - Infographic from
HealthyWomen.org

Best Omega-3 Food Sources

This fantastic infographic from HealthyWomen.org lists some of the best food sources of Omega-3 fatty acids.  It also briefly explains the two types of dietary sources of Omega-3s - EPA (derived from seafood and marine life) and ALA (derived from  nuts, seeds, certain plants and vegetables, and nut oils).

Omega-3s are essential polyunsaturated fats that the body cannot produce but that are essential for human health and development.

Adequate amounts of Omega-3 fatty acids have been found to play an important role in preventing heart disease and various other chronic conditions, including macular degeneration and some cancers. They are also often recommended for brain health and for overweight or obese individuals who are on a weight loss diet or program.

At the top of the list of dietary sources of EPA are:

✔ Mackerel
✔ Salmon
✔ Rainbow Trout
✔ Sardines
✔ Swordfish

However, it should be noted that the U.S. Environmental Protection Agency warns against excessive consumption of certain types of fish due to high levels of mercury.  Find out more at Fish Consumption Advise (EPA.gov).

Best ALA Food Sources

At the top of the list of dietary sources of ALA are:

✔ Chia Seeds
✔ Walnuts and Walnut Oil
✔ Flaxseeds and Flaxseed Oil

Supplementation

Individuals who do not get enough Omega-3s in from food may consider taking either fish oil or krill oil supplements.

For more detailed information and to view a larger version of this infographic, visit Healthy Women - Omega-3s:  the Heart-Healthy Fats

Related

Healthy Oils

Fat Burning: Eat (Real) Fat [Infographic]

Eat Fats to Burn Fat [Infographic}

The low-fat, no-fat diet is out.  Eating fats for optimal health, energy and weight loss is in.  But the nutritionists, fitness experts and diet gurus warn us that, just like calories, not all fats are equal!

Some fats, like transfats, are detrimental to health, promote weight gain, impede fat loss and contribute to a whole host of chronic diseases like diabetes, coronary heart disease and obesity.

On the other side of the spectrum, some fats - namely the omegas (Omega-6 and Omega-3), are now thought to confer a wide range of health benefits and to actually promote an efficiently functioning metabolism, increase fat burning and drive weight loss - as this short but sweet infographic so aptly points out:

✿ Helping the body absorb certain vitamins and antioxidants;

✿ Supplying the body with essential nutrients;

✿ Building lean muscle mass faster

✿ Preventing hunger and overeating by curbing cravings for snacks and junk food.

But before you go scarfing up on all kinds of fats, it is absolutely essential to understand the difference in the various types of fats, and how to shop, store and cook with each type.  Remember:  not all fats are created equal and different fats need to be stored, cooked and eaten in different ways.  The following links contain further useful information:

Healthy Fats:  Cooking and Storing
The Benefits of Vegetable Oil

Infographic source and more information:  LoveandPrimal.com