Fish oil, also referred to as omega-3 fatty acid, plays a vital role in growth and development and offers many protective health benefits. Fish oil contains the omega 3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). The Mayo Clinic says fish oil may help to manage cholesterol, reduce the risk of abnormal heart rhythms and lessen the chance of heart attacks. You can increase fish oil in your diet regardless of whether you are a fish lover.
Fish Sources
If you want to increase fish oil in your diet, a good way to start is to eat a minimum of 2 servings of fish per week. The American Heart Association says each serving should contain 3.5 ounces (slightly larger than a deck of cards) of cooked or ¾ cup of flaked fish. Make sure to bake or grill fish rather than frying it to preserve its many heart benefits. Fish that are highest in omega 3s are albacore tuna, lake trout, salmon, mackerel and herring. Other popular sources of fish oil include sardines, pollock and catfish.
Non-Fish Foods
If you are vegetarian or simply don't care for the taste of fish, there are a number of other dietary sources of omega-3 fatty acids. They include flaxseed, pumpkin seed, canola oil, soybeans and walnuts. The Mayo Clinic cautions that non-fish sources of omega 3s may not provide the same heart benefits that are contained in fish and seafood.
Fortified Foods
Several food products are fortified with omega-3 fatty acids. Examples include yogurt, eggs, butter substitutes and spreads. Some milk and soybean milk products are also fortified with omega 3s. You can find out whether a certain food item has been fortified by simply reading the label.
Supplements
Supplements are another option to increase your consumption of fish oil and/or omega 3s. While you will derive some benefits, keep in mind that you won't be getting some of the other nutrients that fish provide, such as selenium.
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