Thought there was only one way to get your omega-3 EFAs? Actually, there are several excellent options that can provide your body with the "good" omega-3 fats needed to support good health, including healthy cardiovascular and joint function, healthy mood and more. The five sources listed below offer a broad range of possible ways to include this vital nutrient in your daily routine.


Fish/Fish Oil
Fish and fish oil supplements are undoubtedly the most popular sources of omega-3 essential fatty acids. In fact, the American Heart Association recommends consuming at least two servings of fatty fish (salmon, mackerel, sardines or albacore tuna) per week. If you're not a fan of fish, supplements are available in many forms, including liquids, softgels, gummies and pudding-like gels. EFA content varies from product to product, but I recommend looking for a fish oil supplement that provides at least 800 mg of EPA and 400 mg of DHA per day. It is also important to find a product that is molecularly distilled to ensure that mercury and other toxins have been removed.

Krill Oil
Oil extracted from krill, tiny sea crustaceans, is rich in omega-3 essential fatty acids EPA and DHA, as well as a powerful antioxidant known as astaxanthin. Krill oil has become popular not only for its health benefits, but for its possible advantages over other fish oils, including its antioxidant content, as well as a lessened incidence of fishy aftertaste. Look for a high-quality krill oil product that is 100% natural (with no artificial dyes, colors or preservatives) and is cold-vacuum pressed for ultimate freshness and stability.

Flaxseed/Flax Oil
Flaxseed and flax oil are excellent sources of omega-3 essential fatty acids, as well as heart-healthy fiber. A perfect choice for vegetarians, ground flaxseed is a versatile product that can be sprinkled on cereal, yogurt, smoothies, soups and salads, or baked into various bread products. Flax oil offers a convenient way to give your food a nutritional boost - it can be drizzled on pasta, veggies, potatoes, popcorn, rice and so much more. Look for organic, cold-milled flaxseed and high-quality organic flax oil products to ensure that the omega-3 content has been preserved.

Walnuts
Walnuts offer more than a satisfying crunch - they provide protein, fiber, magnesium and nearly a day's worth of omega-3 essential fatty acids in just one small 1.5-ounce serving (approximately 20 walnut halves). According to the FDA, when eaten as part of a low saturated fat and low cholesterol diet, walnuts may reduce the risk of coronary heart disease. It's important, however, to note that walnuts are high in calories and should be consumed in moderation.

Chia Seeds
An exceptional source of protein, fiber, calcium and omega-3 essential fatty acids, chia seeds are far more than a novelty gift. They offer a variety of dietary possibilities, as they can be eaten raw, added to water to form a gel, or mixed into nearly anything, from oatmeal and smoothies to salads and casseroles, without affecting the food's original flavor.

Still can't decide which source is right for you? Although many research studies have shown a large variety of health benefits from the EPA and DHA content of fish oil, very few studies have been done on the health benefits of omega-3s from flax, walnuts and chia seeds. These foods contain mostly omega-3 alpha linolenic acid (ALA), which can be difficult for the body to convert into DHA. I personally recommend supplementing with fish or krill oil, due to their EPA and DHA content. I also suggest consuming flax, walnuts and chia seeds for additional essential fatty acids and other nutrients such as fiber.

To your good health,
Dr. David N. Ilfeld