What foods have Essential Fatty Acids?

here can you get the omega-3 you need in the food you eat?  

Whole food vitamins – which have all the co-factors present – come from food. Although you can take vitamin supplements, it is also possible – and is natural – to get vitamins from the food you eat. 

Of course, it’s not always possible to get good food. The amount of iron that Popeye would get in one can of spinach would now take him 50 cans. Soil depletion, pesticides, has taken their toll. So, vitamin supplementation is always wise. 

However, more and more, there are whole food stores where you can get organically grown food, non-GMO food. 

We have listed the vitamins minerals and what foods you can eat to get them naturally at What vitamins are in what Food

Where to get Essential Fatty Acids:

Omega-3 (in order of amounts high to low)

Atlantic Mackerel
Salmon Fish Oil
Cod Liver Oil
Chia seeds
Atlantic Salmon
Flaxseeds (ground)
Albacore tuna
White Fish
Hemp Seeds
Egg Yolks

Nuts & Seeds – Butternuts, Brazil nuts, cashews, hemp seeds and hazelnuts have omega-3s in the form of ALA (although walnuts, flaxseeds and chia are definitely the better sources)

Vegetables — Some of the vegetables highest in omega-3s include Brussels sprouts, kale, spinach and watercress. Many vegetables, especially green leafy ones, are good sources of Alpha Lipoic Acid. While alpha-lipoic acid omega-3 foods aren’t as good as those with DHA and EPA,

Oils — Lots of oils contain omega-3s to some degree, usually in the form of Alpha Lipoic Acid. These include mustard oil, walnut oil and hemp oil.

Omega 3 foods to stay away from:

Despite that they may be advertised as high in omega-3, conventionally raised meat (non-organic or not grass-fed), farm-raised fish (especially common with salmon), conventional and pasteurized dairy products, and krill oil supplements (which are made from krill, bottom-feeding shellfish that are usually contaminated).

Always keep in mind that farm-raised fish is inferior to wild-caught fish, both in terms of its level of contamination and also its nutrient and omega-3 content. Farm fish usually contains high concentrations of antibiotics, pesticides and lower levels of healthy nutrients like vitamin D. There is also evidence that farmed fish have more omega-6 fatty acids and less omega-3s.


For a Cold Water Fish Oil which is high in Omega 3, deep water fish without contaminates Omega 3 Fish Oil

For whole food supplementation, go to Whole Food Supplements


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