As many of you already know that omega-3 fats are not produced by our body, so we have to include them explicitly in our diet. To overcome with the deficiency of these essential fats and to reap their benefits; besides being consistent in their intake, it is very important for you to find out the best source of omega 3 fats and then stick to it.

To lay your hands on the best source of omega 3, you must understand some basic concepts — what are the different types of omega3 fats, which omega3 fat is most essential for you, what food sources contain which omega-3 fatty acids. After knowing answers to all these questions, picking the best one will be a piece of cake for you.

There are 3 types of omega3 fatty acids – ALA, DHA and EPA. Out of three, DHA and EPA are of much interest for your body. Most of the benefits of omega3 fats are because of these two readily absorbed fats. You might get surprised to know that human brain is made up of 60% of fat and approx. half of that fat is DHA. DHA is also present in retina of eye. These facts along with various scientific studies prove that DHA is the most vital among all omega-3 fats. Obviously, the best source of omega 3 is high in DHA

Walnuts, flaxseeds, purslane, etc, contain only ALA form. After eating, body then has to convert these ALA to EPA and DHA. Most of ALA is burned for energy and only 5 % is used for conversion. Since, the conversion rate is also not very high, body remains deficient in essential DHA.

Fishes such as mackerel, salmon, tuna, etc are naturally high in DHA and EPA because they accumulate their fatty acids from eating smaller fish that eat micro-algae like herring and sardines thus are considered as best source of omega 3 fats. But these predatory fishes being at the top of food chain have high levels of toxins also. Because regular consumption of such contaminated fishes can lead to various health ailments like mercury poisoning, it will be silly if you look upon them to compensate the deficiency. To conclude, best source of omega 3 has high degree of purity.

Fish oil supplements are made up of fish oil extracted from healthy and oily fishes. Purest fish oil supplement undergo molecular distillation process to filter out the unwanted toxins from the oil, leaving beside the pure and DHA rich oil that is good for human consumption.

In the end, to re-iterate – to reap the maximum benefits, look out for fish oil supplements that under goes molecular distillation process and have high DHA to EPA ratio.

If you need my assistance in finding such effective and wonderful product, I invite you to my website Omega 3 Brief, where I have described in detail about the same.

You will agree with me on the fact that omega 3 fatty acids are essential for proper growth and well being of various body parts. And since these fats are not produced by our body internally, we need to have a diet rich in omega3 fats. There are many sources known to have omega-3 but the best source known till date is fishes. They have very high levels of DHA and EPA type of omega-3 fats.

But do you know, not all fishes are rich in these essential fats. If not chosen properly, you might end up eating fish that does not contain high levels of omega 3 and wait for the miraculous effects to appear on your health. Thus, it becomes very important to know which fish contain omega 3.

Fishes do not actually produce omega-3 fatty acids on their own; it’s the microalgae that produce these fatty acids. Omega-3 gets accumulated in fishes either by consuming the microalgae or by eating the prey fish that have accumulated these fats from microalgae. Predatory fish like mackerel, flounder, tuna and salmon have high levels of DHA and EPA.

Besides the fishes that we discussed above, there is one more fish that also qualifies for answer to ‘which fish contain omega 3′. It is called hoki, not much known to the world but it is naturally high in DHA and EPA. It is found in pristine waters of the southern coast of New Zealand. Water there is clean and is free from contaminations. Obviously, fishes caught from such waters are not tainted and are safe for human consumption.

As per common belief if you want to have a diet rich in these fatty acids you will include such fishes in your diet. But do you know that because of the position of these fishes in food chain; these species also have high chances of accumulating toxins like mercury, PCBs, lead, etc. This is the reason that there are many government warnings on eating fish daily. Solution to this problem is consumption of well purified fish oil.

The advantage you get with fish oil is that it undergoes the molecular distillation process that filters all the toxins and harmful substances from the oil. Also fish oil is processed in way that it does not get oxidized and of course fish oil gels are very convenient to consume daily. I am not advising that you should stop eating fish; all I am saying is that if you really want the benefits of omega-3 then fish oil supplements are the best bet.

As we discussed that hoki fish contains the best fatty acids therefore fish oil extracted from it is also the best. Scientific studies have proved that when hoki oil and tuna oil are mixed together, they work in synergy and increase the anti-inflammatory properties of normal fish oil by two and half times.

Now that you know which fish contain Omega 3, do some research and find out the best option for you. If you want to learn on high DHA fish oil supplement, visit my website.

Your presence here indicates that you are a health conscious person and you are aware of the omega 3 fats and their benefits. But currently you are confused on the right choice of source and are looking for answer to the question that what is better — eating fish or taking fish capsules? You are not alone, there are millions out there pondering upon the same question.

Intake of fish capsules is any day better than taking fishes to bridge the gap of deficiency of omega 3 fatty acids in our body. Let us go back a bit and start from basics to understand how.

DHA and EPA are two forms of omega 3 fatty acids that are readily absorbed by our body. Both of them are essential for functional growth of various parts like brain, nervous system, etc. Since neither of them is produced within our body, we have to depend on our diet to avoid their deficiency.

Fishes are rich source of DHA and EPA. Because ocean water is polluted with various chemicals, fishes inside them are also not spared. They are full of toxins like PCBs, Dioxins, lead, mercury, etc. Even farm fed fishes are also not uncontaminated as the pellets fed to them are partly made from tainted fish.

Thus, the safest choice is to shift to fish capsules. These capsules contain fish oil. Fish oil as the name suggest is the oil extracted from the tissues of healthy, fat and oily fishes. So it is rich in DHA and EPA.
Just filling the capsules with the fishoil, does not make them good for use. There are many important processes that should be followed while processing the fish oil so that it is pure and effective.

Salient feature of effective fish capsules –

1. They should be highly concentrated and should have higher percentage of DHA as compared to EPA. A soft gel should contain 280mg of DHA and 120 mg of EPA for the maximum rewards.
2. Oil in them should have under gone molecular distillation process. This process not only reduces the levels of toxins in the oil but also results in an end product that is of pharmaceutical grade.
3. They should not have any foul smell, instead should smell like ocean water. You can be sure of presence of any artificial fragrance in them by cutting a soft gel and putting it to smell test. If you are able to identify fragrances like lime – beware, the oil is not fresh. Simply discard it.

Since all the products available in the market are effective, be aware of the cheap ones. They can do more harm than good.

To know more about the effective fishoil soft gels that I take daily, visit my website. There I have also described the benefits of omega 3 in detail.

Omega 3 fatty acids being essential fats (i.e. body is not able to produce them internally) are required to be taken explicitly in our diet to compensate for their deficiency. This results in change in the eating habits of people as a result more and more people are looking for some good omega 3 recipes.

Having omega 3 rich recipes is a good idea, but it has few problem areas –
Low DHA and EPA levels in vegetarian recipes
Food sources like nuts and flax seeds contain only ALA type of omega 3 fats. Since the conversion of ALA to DHA and EPA omega3 fats is not efficient, you will have to eat generous portions of such foods to give you the desired levels of DHA and EPA. These two are more readily absorbed by our body and are responsible for most of the omega3 benefits.

Omega 3 recipes that are made up of oily fishes are any day a better choice over vegetarian ones.
Even fishes also have some downsides.

High degree of impurities in fish recipes
To get the benefits of these essential fats, you need to be eating wild salmon, mackerel or tuna daily. The bad news is the accumulation of toxins in these fishes; eating them regularly can do more than good.

FDA has also issued various warning against intake of such omega 3 recipes.

Lack of consistency in having such dishes
This is another problem with omega 3 recipes. You get bored of eating same dishes daily and do not stick to them. After all how much creative one can become! And do not forget, to reap the maximum health rewards, you need a regular intake of these essential fatty acids and in the right amount.

All these issues can be solved if a fish oil supplement is used instead of having food sources rich in omega3. Supplements undergo various refining process to filter out all the toxins in the fish from where oil is extracted. Molecular distillation is one expensive and an effective process that ensures that the end product is of pharmaceutical grade and good for your consumption. These soft gels are easy to take; they can be taken any time in the day. If you have any problem in swallowing the same, you may even cut it and pour the oil in your favorite dish or drink.

Like, we discussed, easy option over omega 3 recipes is to go in for effective and DHA rich fish oil supplement that is fresh, pure, has lower levels of toxins, is molecularly distilled and has no rancid or artificial fragrance.

If you want to learn more on such magnificent supplement, visit my website.

This is a well-known fact that omega 3 oils are good for our health and because they are not produced internally by our body, we have to include foods with omega 3 in our diet. Let us find out what foods contain omega 3 and what are the best amongst them?

Omega 3 fats are present in following food sources –

Nuts and Flax seeds: They are good source of only ALA type of omega3 fats and do not contain DHA and EPA omega 3 fats. DHA and EPA are more readily absorbed by our body. Once eaten, body has a conversion process to convert ALA to DHA and EPA. This is a very complex and inefficient process. Scientific studies claim that only 5% of ALA is converted in to other two essential fats.
Thus, to have high DHA levels – either you should consume huge quantity of nuts and flax seeds or you should include high DHA food sources in your diet.

Beef: To increase their profit margins, many companies use artificial mechanism to fatten up the animals quickly. These animals are also not fed on their natural diet, instead grain is used. Grain is not rich in DHA and EPA. Had animals been fed on their natural diet i.e. grass, the resulting beef would have been high in omega-3 fatty acids.
Grass fed animal’s beef qualifies for one of the good foods with omega 3 fats.

Fish: Fishes like salmon, tuna, mackerel are considered by far the best source of omega3 fatty acids. Another less known fish called Hoki is naturally high in DHA and EPA. It is found in cold, fresh and pristine waters of southern coast of New Zealand. One major drawback in these types of foods with omega 3 is the amount of toxicity they have. Because of their top position in food chain, they accumulate not only essential fats but also the toxins like mercury, lead and PCBs. Easy option here is to consume oil through natural fish oil supplements.

Fish oil supplements: They are prepared from fish oil derived from healthy and oily fishes. Through various refining process involved in its preparation, water contaminants are eliminated from the oil. For best results, you should look for supplements that are produced by Molecular distillation process. It is the only process that filters out all the unwanted and harmful chemicals from the oil, and ensures that the end product is of pharmaceutical grade. Clinical studies have proved that supplements made after mixing hoki oil and tuna oil, increase its health benefits (anti-inflammatory) by two and half folds.

So, now that you know the various foods with omega 3, it is time for you to find out the best and effective one for you.

If you want my recommendation on pure and high quality supplements that I and my family take regularly, visit my website.

Best omega 3 diet, hand’s down, is fish oil supplement. Of course, not all supplements are equal either; some of them have more DHA omega 3 fats than the others and some are less pure as compared to other supplements available in the market.

Before we get into supplements and omega3 fats, let us discuss various food sources of omega 3 fatty acids.

Plant sources such as flaxseed, has only ALA form of omega 3 fatty acid. Once eaten, body then converts it into DHA and EPA. These are two more readily absorbed fats and are important for brain development, heart and cardiovascular health. The conversion of ALA to DHA and EPA is not very efficient; this implies that people who rely on such omega 3 diet may not end up getting sufficient amount of DHA and EPA.

Fish is a rich source of both DHA and EPA type of omega3 fatty acids. One problem with eating fish daily to overcome the deficiency of these essential fats is the increasing pollution in most ocean waters, this result in toxins such as mercury and PCB’s to accumulate in the fish. Consumption of such tainted fish can do more harm than good.

That’s why many people are now turning to purified fish oil supplements as the best omega 3 diet because with its ingestion you get all the benefits of omega3 without any worry of toxicity.

With the increase in demand of fish oil gels, many substandard products have also entered the market. For best results, you should select a product that is fresh, pure and has high DHA content.

Freshness can be checked by cutting open a soft gel and smelling it. If it has any rancid or artificial smell, you can be sure that fishes were not handled properly and they were oxidized before oil could be extracted from them.

Effective fish oils are purified by a process called molecular distillation which filters out all the unwanted and harmful toxins based on weight, leaving beside high quality pharmaceutical grade oil.

Fish oil made from fishes that are naturally high in DHA is very effective. Hoki is one such fish. It is comparatively less known and is found in cold, deep waters in the ocean off the coast of Southern New Zealand. Some of the highest quality fish oil supplements in the world use hoki oil.

So there you have it — best omega 3 diet source and how to lay your hands on the effective one.

Learn more about the hoki fish and omega3 fatty acids and where to find this amazing fish oil supplement by visiting Omega 3 Brief.