Omega-3, fish oils, omega-3 alternatives, PUFAs, salmon omega-3, omega-3 fatty acids, Healthy Living Article.Omega-3, fish oils, omega-3 alternatives, PUFAs, salmon omega-3, omega-3 fatty acids, Healthy Living Article.


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Un-Fishy Alternatives to Omega-3

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Omega-3 Alternatives
Don and Peggy Doman

.I have a friend who doesn't like salmon. He'll eat it, but it's not at the top of his list of favorite foods. He likes fish, he just doesn't like salmon. This is a shame because salmon is a superfood and so rich in omega-3. He is not alone.

There are many people who don't like salmon and don't like fish. Luckily there are alternative sources for omega-3 polyunsaturated fatty acids (PUFAs) sometimes referred to as the "fish oils."


.There aren't enough salmon in the rivers and the sea to provide enough omega-3 for everyone. Not even for those who really love salmon. However, there are existing alternatives and new sources.

At the 2013 Diet and Optimum Health Conference at the Linus Pauling Institute at Oregon State University we even sat in on a session from William S. Harris, Ph.D., a Research Professor from Sanford University School of Medicine at the Unversity of South Dakota. He spoke on Stearidonic acid (SDA). He suggests that "SDA-fortified soybean oil can hlep close the gap between actual and recommended intakes of omega-3 fatty acids."


.SDA-fortified soybean oil is just one alternative. The Linus Pauling Institute says, "Omega-3 PUFAs can be obtained from both food and supplemental sources. If you do not regularly consume fish, the LPI recommends a two-gram fish oil supplement several times per week. Consumption of fish or fish oil may not be suitable for all individuals, such as vegetarians, vegans, or individuals with seafood allergies. Alternative sources of omega-3 fatty acids, produced in yeast or algae, are commercially available."

Although omega-3 is tauted for its contribution for heart health, they also exert anti-inflammatory effects, which could also help slow cognitive decline.

Here are some whole-food alternative sources of omega-3:

Green leafy vegetables such as spinach and broccoli Legumes
WalnutsPumpkin seeds
Cabbage Cauliflower
Berries like raspberries, blueberries, blackberries, and strawberriesAvocados
Flax seedWild rice

In addition there are new products that also deliver omega-3:

Chia seed oil Camelina oil
Canola oilHemp oil
Krill oil Algae supplements


.Myself, I take supplements and dine on salmon, trout, eel, and stealhead as often as I can. One of my favorite dishes from Peg is salmon croquettes. The last time she made it there were fresh leeks and bell peppers and breadcrumbs. We always keep breadcrumbs. Breadcrumbs made from whole grain bread, like that from Roman Meal add another demention to many foods in both taste and nutrition. You can double down on oega-3 by adding broccoli, wild rice, and a spinach salad to the meal as well.

With a salmon croquette dinner I usually plan on leftovers and a salmon croquette sandwich for breakfast. Reality sets in the following morning. While the whole grain bread is in the toaster, my croquettes are disappearing nibble by nibble. I'm just glad I like salmon and that it's good for me. Too bad about my friend, though.


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Omega-3, fish oils, omega-3 alternatives, PUFAs, salmon omega-3, omega-3 fatty acids, Healthy Living Article.

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Omega-3, fish oils, omega-3 alternatives, PUFAs, salmon omega-3, omega-3 fatty acids, Healthy Living Article.


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Omega-3, fish oils, omega-3 alternatives, PUFAs, salmon omega-3, omega-3 fatty acids, Healthy Living Article.