When it comes to fat, there’s one type you don’t want to cut out: omega-3 fatty acids. They are necessary for human health but the body can’t make them – you have to get them through food or supplements. Two crucial omega-3 fatty acids are EPA and DHA, primarily found in certain fish. ALA, another omega-3 fatty acid, is found in plant sources such as nuts and seeds. Evidence is overwhelming that by eating more fish and/or consuming more omega 3 fatty acids (via supplements) you significantly reduce the INFLAMMATORY CHEMICALS in your body that cause diabetes, heart disease, heart attack, stroke, and many type of cancers!
Here are the omega-3 values of some of the most commonly-consumed oil-rich fish (chart indicates grams of omega-3 per 100 grams)
- Tuna (fresh or frozen) 1.6
- Salmon 2.3
- Anchovy 1.4
- Sardines 2.2
- Crab 1.2
- Shrimp (boiled) 0.8
Salmon contains more omega-3 than any other type of fish or seafood, so it’s a smart choice for a healthy diet. Don’t like seafood? This type of healthy fat can also be found in flax, canola oil and walnuts or fish oil supplements.