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What are Omega-3 Fatty Acids?

By now, you’ve probably heard about omega-3 fatty acids, either at home, the office, your local grocery store, or even at school. You’ve probably heard it mentioned when talking about health and wellness, such as the health benefits of omega-3 fatty acids, as well as when discussing which dietary supplements to take. At the core, though, what exactly are omega-3 fatty acids, and can they really have a positive impact on your health?

Well, omega-3 fatty acids are a unique type of polyunsaturated fat and can have numerous health benefits.. There are only three kinds of omega-3s, all of which can be found naturally – eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). Although they are all omega-3s, they aren’t all found in the same foods. EPA and DHA are found in oily fish, such as salmon, sardines, and tuna, while ALA is found in plant oils. As mentioned previously, omega-3s are also available as dietary supplements, however, supplements aren’t as conclusive as seafood and plant oils in providing health benefits. Because of this, it’s better to include seafood over supplements when creating an omega-3 diet.

Omega-3 Health Benefits

Omega-3 fatty acids, like other nutrients, carry a variety of health benefits. Some omega-3 health benefits are speculated to include fighting depression and anxiety, encouraging brain health, and even improving eye health. However, the most prominent and well-known health benefit of omega-3 fatty acids is the improvement of cardiovascular health, or heart health. Research shows that omega-3 fatty acids may benefit heart health in several different ways, including but not limited to: reducing the amount of triglycerides in your body, lowering your blood pressure, reducing the risk of blood clots, decreasing the likelihood of strokes and heart attacks, and even lessening the risk of irregular heart beats.

Best Foods to Get Omega-3s

Creating a healthy omega-3 diet should be pretty easy, and fun! Again, the best foods to get omega-3s are fish and plant oils (plant-based). Plant-based sources can include walnuts, flaxseeds, chia seeds, and leafy green vegetables. As for fish, they all technically contain omega-3’s, but the key here is to look for fatty fish. Fatty fish contain the most omega-3 fatty acids and are found to be the most useful to heart health. So, how much fish should I eat? Well, the American Heart Association recommends eating two servings of fish, preferably fatty fish, each week. And if for some reason that’s too much fish for you, don’t forget about the plant-based sources of omega-3s mentioned earlier – these are great to mix into your meals and snacks as well. It just so happens that the best foods to get omega-3s are also some of the tastiest!

Omega-3 Rich Seafood

If you’re still trying to figure out which omega-3 rich seafood to cook and prepare, look no further. Listed below are some of the best options when choosing fish high in omega-3s.

  • Salmon
  • Mackerel
  • Sardines
  • Anchovies
  • Tuna
  • Trout
  • Cod
  • And more!

Remember, you don’t have to only limit yourself to the omega-3 rich seafood listed above. Although less in quantity, omega-3s are found in many types of fish, not just fatty fish.

Fresh Seafood from Pure Food Fish Market

Now that you know the health benefits of omega-3 fatty acids, stay healthy with Pure Food Fish Market! We offer the freshest selection of Alaskan King Salmon, Copper River Salmon, Wild Halibut, Kumamoto Oysters, Fresh Swordfish, Rainbow Trout, and more. Visit our website today, to order fresh seafood with overnight delivery.

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