Foods with Omega 3

Kelly Anne Spratt, D.O., Director of Women's Cardiovascular Health at the University of Pennsylvania Presbyterian Medical Center, answers your questions.


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Q. I know that salmon is the best choice for omega-3s in fish, but I'm allergic to it. I'm not allergic to any other fish or shellfish. Is there another fish just as high in the omega-3s that I could substitute?

A. There is mounting evidence that boosting consumption of omega-3 fatty acids such as is found in certain types of fish may help prevent numerous disorders, such as heart disease, stroke, irregular heart beats, rheumatoid arthritis, and other autoimmune disorders, mental health disorders including depression, and breast cancer. The theory is the protective effects of omega-3 fatty acids are in part due to their anti-inflammatory and antioxidant effects.

The good news is that you are not limited to salmon. You can get omega-3s in other fatty fish such as sardines, mackerel, canned albacore tuna, rainbow trout, herring, swordfish, oysters, pollock, halibut, whitefish, and anchovies. There are also vegetarian sources for omega 3s. These include flaxseed, flaxseed oil, canola oil, walnuts, and leafy greens.

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