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Alternative Sources of Omega 3
by Rebecca Walton
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Omega 3 & Omega 6 are two Essential Fatty Acids that are
recognised by most. These fatty acids are essential, as they
are needed for many bodily functions and processes,
however our bodies cannot produce them. This means we must
obtain Omega 3 & Omega 6 from dietary sources.
Studies have shown that the ratio in our diets of these
essential fatty acids
is off balance, and we need to be consuming more of Omega 3. One
major, concentrated source of Omega 3 is oily fish such as
mackerel and salmon. The type of Omega 3 contained in
these fish is a complex one made up of two types of
acids: EPA (eicosapentaenoic acid) & DHA (docosahexaenoic acid).
This more complex Omega 3 is perfect for our needs.
Those of us out there who are vegetarian, or simply have an
aversion to fish, must consume simpler Omega 3 fatty
acids from
plant sources. These are called ALA’s (alpha-linolenic acid),
and can be converted in our bodies into EPA & DHA.
You can find
foods fortified with Omega 3 fatty acids such as breads, juices, meal
bars, margarine’s and oils. Supplements are also widely
available, the most popular being Linseed/Flaxseed oil (which is
one of the most concentrated plant sources of Omega 3).
Other good plant based sources of Omega 3 fatty acids are:
Leafy Green Vegetables
For a double hit make a spinach and walnut (see below) salad.
Add any other ingredients of your choice.
Nuts
Walnuts, Brazil Nuts, Hazelnuts, Pecans. Brilliant as a snack
instead of chocolate or sweets. Toast slightly under grill for a
great taste.
Seeds
Choose a seeded roll when you go
shopping. Sesame seeds also complement any slightly sweet or
spicy chilli dressing.
Tahini
Tahini is a sesame seed paste that is used itself as a dip,
and also as a base for some Middle Eastern sauces such as
curries, as a 'roux' would be in European cooking.
Houmous
A great tasting chickpea dip (one of my favourites) – made with a tahini base!
Oils
Soya Bean Oil, Canola Oil, Rapeseed Oil,
Linseed/Flaxseed Oil. Most of these can be found in your local
supermarket. Experiment when cooking, marinating and dressing.
Eggs
Egg yolks, both chicken and duck, are a good source of omega
3 fatty acids.
The Weight Loss Resources databases have calorie and
nutrition information for thousands of basic and branded foods,
both UK and American. You can
access either free for 3
days.
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