It's easy to add omega-3s to your diet. If you recall from last month's Nutrition Did You Know, omega-3s have numerous health benefits and can also assist in maintaining a healthy weight. So, where do omega-3s come from and how can we get them? For starters, omega-3s are mostly derived from the oils of marine foods such as cold water fatty fish, algae, and krill. There are two types of omega-3s that are obtained from these sources that give us the greatest health benefits. They are called DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). A third type of omega-3 called ALA (alpha-linolenic acid), can be found in plant oils such as flax and chia seeds. Although, ALA contributes to the total amount of omega-3s we consume (which is important), they aren't completely "active" in our bodies and will need to be converted into the other two forms to do work. However, humans are pretty bad at converting ALAs so you don't want to depend on them entirely.

Other ways you can get omega-3s in your diet include eating lots of green vegetables, grass fed/pasture raised dairy, grass fed/pasture raised beef, wild game, and choosing omega-3 enhanced chicken eggs. Supplementation is helpful when you know you don't eat enough of these foods. If you would like to add more omega-3 containing seafood the below link is a useful resource.

Environmental Working Group Seafood Calculator:
www.ewg.org/research/ewgs-good-seafood-guide

This guide will help you determine your individual servings and tell you which types of seafood have the highest amounts of omega-3s, lowest amounts of mercury, and whether or not the seafood is sustainably caught. Make sure you scroll to the bottom to expand the list from popular choices to "show all fish". If eating seafood isn't an option for you then a supplement can be taken. Choose one with oils derived from small fish such as krill, anchovies, and sardines. Vegetarians can supplement from algae oil. Choosing smaller fish or algae sourced oils will help insure you'll be consuming lower amounts of mercury in case the supplement company doesn't do a good job removing toxins. Potency and quality are also important, so you may need to do a little research to learn which brands are best. All supplements are not created equal so it might be best to steer clear of bargain brands. Aim for a minimum dosage of 500-1000mg total of DHA and EPA for benefit (you will likely not need to supplement with ALA or other omegas such as omega-6). Store your supplement in the refrigerator as these oils are prone to rancidity. Lastly, always check with your doctor before taking any new supplements especially if you are on blood thinners or on medications for depression.