More on Omega 3 - Recommendation - Keep it in the fridge

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What forms of omega 3 fatty acids are found in dietary supplements?

In supplemental form, omega 3 fatty acids are available as softgels (like a

vitamin E capsule) or as bottled liquids. Flaxseed oil, a rich source of

alpha-linolenic acid, and cod liver oil, a rich source of EPA and DHA, are among

the most popular omega 3 supplements.

When purchasing an omega 3 fatty acid supplement, remember that these oils are

highly sensitive to damage from heat, light and oxygen. Choose a certified

organic product that has been refrigerated and is packaged in a dark brown or

green glass jar and be sure to store the product in your refrigerator or

freezer.

It is also advisable to choose a supplement that contains vitamin E. Vitamin E

is a powerful antioxidant, which is added to the oil to prevent the fatty acids

from becoming oxidized (or rancid).

Food Sources

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Introduction to Nutrient Rating System Chart

The following chart shows the foods which are either excellent, very good or

good sources of this nutrient. Next to each food name you will find the

following information: the serving size of the food; the number of calories in

one serving; DV% (percent daily value) of the nutrient contained in one serving

(similar to other information presented in the website, this DV is calculated

for 25-50 year old healthy woman); the nutrient density rating; and the food's

World's Healthiest Foods Rating. Underneath the chart is a table that summarizes

how the ratings were devised. For more detailed information on our Nutrient

Rating System, please click

herehttp://www.whfoods.com/genpage.php?tname=faq&dbid=22&PHPSESSID=19af9ada35cc\

090c5d8c1d0b42350f42>.

Foods Ranked as quality sources of:

omega 3 fatty acids

Food Serving

Size Cals Amount

(g) DV

(%) Nutrient

Density World's

Healthiest

Foods Rating

Seeds, Flax 0.25 cup 190.6 7.04 160.0 17.0 excellent

Cloves, Ground 2 tsp 14.2 0.20 4.5 6.5 good

Nuts, Walnuts 0.25 cup 163.5 2.27 51.6 6.4 very good

Oregano, Ground 2 tsp 9.2 0.12 2.7 6.0 good

Chinook Salmon Fillet-Baked/Broiled 4 oz-wt 261.9 2.09 47.5 3.7 very

good

Scallops, Baked, Broiled 4 oz-wt 151.7 1.10 25.0 3.3 good

Peppermint Leaves, Fresh 1 oz-wt 19.9 0.12 2.7 2.8 good

Seeds, Mustard 2 tsp 35.0 0.20 4.5 2.6 good

Brussels Sprouts, Boiled 1 cup 60.8 0.26 5.9 2.0 good

Squash, Winter, All Varieties 1 cup 80.0 0.34 7.7 2.0 good

Tofu, Raw 4 oz-wt 86.2 0.36 8.2 1.9 good

Squash, Summer, All Varieties 1 cup 36.0 0.15 3.4 1.9 good

Halibut, Baked/Broiled 4 oz-wt 158.8 0.62 14.1 1.8 good

Collard Greens, Boiled, Drained 1 cup 49.4 0.18 4.1 1.7 good

Kale, Fresh, Boiled 1 cup 36.4 0.13 3.0 1.6 good

Soybeans, Cooked 1 cup 297.6 1.03 23.4 1.6 good

Shrimp, MixedSpecies, Steamed, Boiled 4 oz-wt 112.3 0.37 8.4 1.5

good

World's Healthiest

Foods Rating Rule

excellent DV>=75% OR Density>=7.6 AND DV>=10%

very good DV>=50% OR Density>=3.4 AND DV>=5%

good DV>=25% OR Density>=1.5 AND DV>=2.5%

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