Thanks to the medical world for conducting various studies and researches on the essential omega3 fatty acids. Because of the medically proven health benefits of omega3, many people have already included these fats in their diet regimen and many are still contemplating the best food source for them. Here, is an article on the omega-3 index for your reference that can help you in taking a known decision.
Interpretation of the omega-3 index will be more useful if you know a little bit about the types of omega3 fats.
There are three forms of omega3 fats -: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is burnt mostly as energy while the body readily absorbs both EPA and DHA. Further, studies have proven that DHA is the most vital form and is responsible for most of the health benefits of omega3 fats like – increased IQ, sharp and healthy brain, good nervous system, better eyesight, healthy heart, etc.
Main sources of the omega-3 index for various food sources.
1. Walnuts, Tofu, Soya, Flaxseed oil – It contains only ALA form of omega3 fats. Although the body can convert ALA to DHA, still it is not a good idea to eat ALA food sources and wait for the body’s internal mechanism to convert ALA to DHA. This is because; the conversion process is not very effective. Moreover, 95% of ALA is burnt as energy and only 5% is left for conversion. This means that you will have to eat ton’s of ALA food sources to attain the desired levels of DHA in the body.
2. Meat – Grass-fed beef is rich in DHA omega3 fats. However, these day’s to increase the meat content, cattle are primarily fed on grain and hence, consumption of meat is no more advised to attain high levels of omega3 fats in the body.
3. Fish – Cold-water fish like hoki, tuna, salmon, mackerel, etc. are the rich source of DHA omega3 fats. However, because they are at the top of the food chain, they accumulate a lot of contaminations like mercury, lead, PCBs, etc. during their stay in polluted ocean waters. Therefore, eating too much fish can lead to toxin poisoning.
4. Fish oil supplements – They are nothing but the soft gels containing oil extracted from oily fish. In addition, they undergo various refining process to filter out the unwanted and harmful toxins from the oil. Therefore, they are the best in the process of omega-3 index comparison. For best results look for supplements that have undergone the molecular distillation process and have at least 250mg of DHA per 1000mg of oil.
Your next step should be to make use of the omega-3 index information and take a wise decision.