fatty acids: where to find them? Although no single food alone can make
a person healthy, eating more fish is one way that most of us can help
improve our diets-”and our health. Many of the studies about beneficial
omega-3 fatty acids focus on fish as the primary source. Salmon,
sardines, tuna and even shellfish are rich in omega-3 fatty acid
content, but increasing your consumption of all types of fish and
seafood is NOT recommended if you are trying to obtain a therapeutic
effect from the omega 3, this is something that should be done with a
clean, strong grade of pharmaceutical strength fish oil. If you want to
know more about this, check out Omega 3.

Sorting out your fats  Experts agree that a diet based on moderation and
variety is essential to good health. In other words, eating some of a
wide variety of foods provides more complete nutrition and is more
beneficial overall than a diet that relies on just a few foods.

Increase Your Omega-3 fatty acids  omega-3 fatty acids are generally
lacking in our diets. They are found in fish, shellfish, tofu, almonds,
walnuts as well as in some vegetable oils such as linseed, nuts and
canola (rapeseed). Omega-3s have a positive effect on our health.
Another intriguing area of research on omega-3 fatty acids pertains to
their role in brain and visual function, as some research suggests they
may have a role in preventing macular degeneration, a common form of
blindness, and have beneficial effects in some depressive disorders. 
Continuing research involves the role of omega-3 fatty acids and the
immune system, and suggests a positive influence on rheumatoid
arthritis, asthma, lupus, kidney disease and cancer. 


It is recommended that you eat fish rich in omega-3 fatty acids twice a
week in order to reap specific health benefits. Although all fish aren't
high in omega-3s, they still can contribute important amounts of these
fatty acids if they're eaten regularly. The following chart provides a
general overview of fish and their omega-3 fat content.

Omega-3 Content of Fish and Shellfish  (Amounts are in grams per 100g portion*)

Omega-3 Content of Fish and Shellfish  (Amounts are in grams per 100g
portion*)  Salmon, Atlantic, farmed, cooked, dry heat 1.8 Anchovy,
European, canned in oil, drained 1.7 Sardine, Pacific, canned in tomato
sauce, drained solid with bone 1.4 Herring, Atlantic, pickled 1.2
Mackerel, Atlantic, cooked, dry heat 1.0 Trout, rainbow, farmed, cooked,
dry heat 1.0 Swordfish, cooked, dry heat 0.7 Tuna, white, canned in
water, drained solids 0.7 Pollock, Atlantic, cooked, dry heat 0.5
Flatfish (flounder and sole species), cooked, dry heat 0.4 Halibut,
Atlantic and Pacific, cooked, dry heat 0.4 Haddock, cooked, dry heat 0.2
Cod, Atlantic, cooked, dry heat 0.1 Mussel, blue, cooked, moist
heat 0.7 Oyster, Eastern, wild, cooked, dry heat 0.5 Scallop, mixed
species, cooked, dry heat 0.3 Clam, mixed species, cooked, moist
heat 0.2 Shrimp, mixed species, cooked, moist heat 0.3 Source: USDA
Nutrient Database for Standard Reference

Remember to obtain a therapeutic effect from omega 3 fatty acids; clean,
strong fish oil is more preferable due to the high level of pollution
in today's oceans. For more info, visit Omega 3