Omega-3 Recipes

Omega-3 Recipes

Omega-3 fatty acids, one of four basic types of fat the body derives from food, are a form of polyunsaturated fats that are increasingly recognized as important to human health.



Omega-3 fatty acids are not a single nutrient, however. They are a collection of several nutrients. The three most important omega-3 fatty acids are eicosapentaenoic acid (EPA), docosahexanoic acid (DHA) and linolenic acid. Omega-3 fatty acids can be found in salmon, cod, albacore tuna, mackerel, lake trout, herring, high omega-3/DHA eggs, flaxseed oil, fish or cod liver oil and walnuts, as well as some fruits and vegetables. The following fish and eggs recipes have been selected based on their omega-3 content. Take a look at just how packed with nutritious fats the ingredients are.



Sample Nutritional Values



· Four ounces of salmon provide 87.1 percent of the daily value, or DV, of omega-3 fatty acids

· Four ounces of cod provide 13.3 percent of DV of omega-3 fatty acids

· Four ounces of halibut provide 25.8 percent of the DV of omega-3 fatty acids

· Four ounces of tuna provide 13.8 percent of the DV of omega-3 fatty acids



Organic eggs from hens allowed to feed on insects and green plants usually contain omega-6 and omega-3 fatty acids in the beneficial ratio of approximately 1:1. Commercial supermarket eggs, however, often contain as much as 19 times more omega-6 fatty acids than omega-3 fatty acids, so be sure to choose organic.



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