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This is the first in a series of 4 reviews covering the incredible health and wellness benefits of all-natural, certified organic, GMO-free, nutrient-dense micronutrient foods, which contain rich omega 3s fatty acids, a wide-range of important vitamins and minerals, all the critical antioxidants, and all the amino acids, particularly the essential ones.
The Omega 3 Foods List review will provide you with a complete list of all the natural healthy, nutrient-dense, micronutrient-rich foods and one natural supplement food that contain high amounts of the micronutrient omega 3 fatty acids.
Popular health and wellness solutions come and go but Omega 3s fatty acids isn’t one of them, for one simple, irrefutable reason, without Omega 3s, we just don’t function very well. As the building blocks of our cells, these essential fats found mainly in proteins are crucial to our health and well being. Foods rich in omega 3s are the healthiest foods you can eat, according to a 2018 NIH review of Omega 3 Fatty Acids.
Historically, we’ve seen certain populations that consume the most omega-3 foods, like people in Okinawa and Japan, live longer and healthier lives than people who eat a standard diet low in omega-3s, which consists of plenty of fish, sea vegetables and other fresh produce.
These type foods, it is believed, have about eight times the amount of omega-3s that you’d find in the standard American diet, which is likely one reason why these cultures are considered some of the healthiest in human history. For example, the American College of Cardiology found in a 2008 “Japanese Diet Rich in Fish May Hold Secret to Healthy Heart” study that the Japanese diet rich in fish may hold secret to healthy heart.
The research found that that the protection comes from omega-3 fatty acids found in abundance in oily fish. In the first international study of its kind, researchers found that compared to middle-aged white men or Japanese-American men living in the United States, Japanese men living in Japan had twice the blood levels of omega-3 fatty acids, a finding that was independently linked to low levels of atherosclerosis.
In a 2017 Translational Psychiatry study reviewed by the National Institutes of Health (NIH) study, it was found that moderate fish intake could be recommended for the prevention of major depression disorder in aged Japanese individuals.
Other exceptionally healthy populations that consume plenty of omega-3 foods include those living in the Mediterranean region, usually referred to as the Mediterranean Diet, including Spanish, Italian, Greek, Turkish and French populations. Commonly known as the Mediterranean Diet, these nutrient-dense foods, particularly high in omega 3 fatty acids, have been directly linked to the prevention of chronic diseases, per a 2017 Nutrition Today study reviewed by the NIH. Just so you’ll know, the Mediterranean diet was chosen as the best number 1 diet for 2020 by the U.S. News and World Report for the 3rd year in a row.
Yet this set of nutrients in the Western World has been quietly slipping out of our diets over the last 50 years or so because of poor industry food production standards, leading to an almost pandemic in obesity and other health issues, found a 2013 Nutrition Review (NIH) study. At the same time, modern agricultural practices and food processing has stripped Omega 3 from the very organic foods that used to be brimming with them.
Cows use to graze out in pastures of natural organic grasses (grass-fed), turning the Omega 3-rich grass into substances that humans could digest, such as nutrient-dense, high in healthy omega 3s milk, butter and lean beef. One 2013 PLOS/ONE “Organic Production Enhances Milk Nutritional Quality by Shifting Fatty Acid Composition” study found that organic grass-fed milk has about 62 percent more omega-3s, compared to milk produced by cows on conventional dairy farms.
Cows raised on conventional farms typically spend a lot more time in a barn or confined in feedlots, and instead of grazing, they’re fed a diet of animal feed that contains a lot of corn, high in fatter and unhealthy omega 6 fatty acids.
The NIH also confirmed in a review of a 2002 Biomedical Pharmacotherapy study that the consensus is that, for good health, we need to be eating more omega-3s and less omega-6s (like found in corn). Chickens, pigs, sheep, and turkeys were free to roam (free-range), foraging through the grass for Omega 3-rich grubs, providing us with equally with Omega 3-rich eggs, as well.
Did you know that 60 percent of the natural field grass livestock once grazed on, is the most beneficial and absorbable form of omega 3 fatty acid? That’s a fact and confirmed in a NIH review. According to the 2010 BMC Nutrition Journal (NIH) study, grass-based diets in food animals elevate precursors for Vitamin A and E, as well as cancer fighting antioxidants such as glutathione (GT) and superoxide dismutase (SOD) activity as compared to industry grain-fed contemporaries. Quoting the study:
Conscious consumers will also prefer the overall lower fat content of a grass-fed beef product.
Do you now see the problem of why foods are so depleted of mincronutrients, particularly omega 3 fatty acids ?
Now cows are fed on grain, mainly corn, and given hormones and antibiotics in crowded inhumane feedlots, our chickens are raised in crowded cages on corn and hormones and antibiotics, in order to fight off the diseases caused by intensive and unsanitary farming methods, per a NIH “The Effects on Human Health of Subtherapeutic Use of Antimicrobials in Animal Feeds.”
Besides unhealthy omega 6 fats, both growth hormones and antibiotics given to conventionally-raised food animals, are 2 more alarming unhealthy practices causing illness and disease in humans. There is numerous research of the overuse of antibiotics in food animals has shown growing evidence that antibiotic resistance in humans is promoted by the widespread use of nontherapeutic antibiotics in animals and their use should be restricted, per a 2013 American Journal of Public Health (NIH) study.
According to another 1999 BMJ study reviewed by the NIH, the European Union (EU) has officially determined that 6 growth hormones used for growth promotion in cattle pose a risk to consumers. The adverse consequences include developmental, neurobiological, gene-toxic, and carcinogenic effects.
While at the same time the good fats have been taken from our diet, the food supply has also been flooded with cheap, chemically-fertilized vegetable and seed oils, rich in an altogether more troublesome kind of fat, Omega 6 fatty acids, leading to an increased risk of chronic inflammatory diseases, according to a 2012 Journal of Nutrition and Metabolism (NIH) study. We cook with it at home and food manufacturers love its affordability and long shelf life. From crackers and crisps to granola bars and hummus, if it’s processed, you can bet it contains some kind of Omega 6-rich oil.
And why’s that a problem? Both Omega 6 and Omega 3 have a role to play in building the trillions of cells in your body. Oregon State University Linus Pauling Institute has an excellent 2012 article on omega 3 and omega 6 monounsaturated fatty acids and their functions in the human body.
While Omega 3s are more fluid and anti-inflammatory, Omega 6s are rigid, to help give cells their structure. We need them both, but in balanced amounts for optimal good health. Too many rigid, pro-inflammatory Omega 6s and too little fluid, anti-inflammatory Omega 3s do not add up to good health, but, in fact, just the opposite.
Ideally our ratio of Omega 6 to Omega 3 ratios should be 1:1 to maintain health and in the prevention and management of obesity, but in the Western World, particularly the US, we’re eating a ratio as high as 20 omega 6 to 1 omega 3 (20:1) in these times according to latest 2016 Nutrients, reviewed by the NIH, research. According to an NIH review, a diet low in omega-3s but high in omega-6s can increase inflammation, chances of blood clotting, constricted blood vessels, and your risk of disease and obesity, and even developing cancer. The NIH said,
Upping your levels of Omega 3 is just one side of the equation. To really get your ratio looking a little more balanced, see where you can lower your levels of Omega 6-rich food. A simple switch is to change the oils you cook with at home. Changing vegetable and sunflower oils to alternatives such as butter, extra virgin olive oil, coconut, avocado, macadamia, and even regular lard means you’ll be eating a better Omega 6 to 3 balance, according to a 2007 Pharmacology Research (NIH) study.
Olive oil is the primary source of healthy fat in the Mediterranean diet which is associated with a low mortality for cardiovascular disease, in addition to reducing oxidative damage, inflammation, endothelial dysfunction, blood pressure, thrombosis, and carbohydrate metabolism per the same 2007 Pharmacology Research (NIH) study.
The natural phytochemicals found in extra virgin olive oil also has inflammation-reducing benefits and other health benefits found another 2006 Annual International Medicine (NIH) review. A massive 70 percent of all the Omega 6s we eat is made up of vegetable and seed oils, so when it comes to making dietary changes, that’s an easy place to start and one that will have the biggest impact.
But you’ll also be improving your health in other ways too. It turns out heating vegetable oils to high temperatures releases chemicals called aldehydes, which have been linked to illnesses including cancer, heart disease and dementia. A study by Plataforma SINC found that these toxic aldehydes compounds can be found in some oils, such as sunflower oil, when heated at a suitable temperature for frying. Omega 3 fatty acids protect organs, fight inflammation and build the cells of the brain, leading to healthy aging, found a 2012 Advances In Nutrition (NIH) study.
Experts believe omega 3s disappearance from our diets could be the key to rising rates of cancer, heart disease, depression, chronic inflammation, high cholesterol, digestive disorders, allergies, arthritis, joint and muscle pain, cognitive decline, and a host of other health issues. Studies have shown, 20 percent of Americans are so low in levels of omega 3s, they can’t even be detected in lab tests!
But there are lots of ways you can get the balance back in the right proportion, in most of the foods you normally eat, including high-protein foods such as lean beef, pork, lamb, chicken, turkey, duck, wild game, and fish and seafood, eggs, dairy products, vegetables, fruits, raw nuts, and edible flower seeds, the mainstays of the Mediterranean diet, simply by changing your buying habits from conventional foods to nutrient-dense foods. We’ve discovered the very best lean, high protein omega 3 rich foods for your consideration, and purchase, to help you restore this essential fatty acid back to its rightful place, on your dinner table, and in your body.
Take a look around any large supermarket and you probably notice that food labels on processed and packaged foods now brag about their omega-3 content more than ever. While omega-3s are now artificially added to multiple kinds of processed foods, such as peanut butter, baby formula, cereal and some protein powders, for example.
Be aware that the sources of important omega 3s added in fortified foods usually come from micro algae and not naturally from fish according to the 2017 Journal of Applied Psychology (NIH) study, and have their own negative issues.
The first issue, adding the micro algae, naturally adds a fishy aroma to foods, so these processed foods must undergo extensive chemical purifying preparations in order to mask the taste and smell which reduces or changes fatty acid and antioxidant content within the foods, making them inferior to unaltered, natural whole food sources.
In addition, the NIH found that the second issue of concern is quantifying which fractions of algal foods are bioavailable to humans, and which factors influence how food constituents are released, ranging from food preparation through genetic differentiation in the gut microbiome. Third issue is understanding how algal nutritional and functional constituents interact in human metabolism. So, there’s no guarantee you’re getting any omega 3s from processed foods. Another consideration is laboratory-made omega 3 fatty acids supplements.
Many studies, like a 2018 University of East Anglia study, have shown that omega 3 supplements have little or no effect on the risk of heart disease, stroke or death. Increased consumption of omega 3 fats is widely promoted globally because of a common belief that that it will protect against heart disease. But a new 2018 Cochrane review finds that omega 3 supplements offer little, if any, benefit. So, taking man-made omega 3 supplements isn’t the solution either. The real solution is consuming natural nutrient-dense foods high in micronutrients which include omega 3s.
Here Is Why You Should Be Eating Nutrient-Dense Foods Off Our Omega 3 Foods List – The Proof
Eating a balanced ratio of essential fatty acids (omega 3s)is linked with a lower risk of heart disease, per a 2013 Harvard Health “Omega 3 foods: Good For Your Heart” study; preventing cancer, per a 2009 Cancer Letters (NIH) study; diabetes and obesity, per a 2016 Nutrients (NIH) study; mental disorders, per a 2014 Oxidative Medical and Cellular Longevity (NIH) study; and other inflammatory issues, per a 2012 Journal of Nutrition and Metabolism (NI) study.
Grass-fed beef, for example, is also higher in precursors for Vitamin A and E, amino acids, anti-inflammatory properties, and cancer fighting antioxidants such as GT and SOD activity as compared to grain-fed contemporaries, found a 2010 Nutrition Journal (NIH) study. For more information, documentation of benefits, and also purchase any of these nutrient-dense omega 3 foods, read this article “A List Of Healthy Foods To Eat”.
Cold-Water (wild-caught) Fish and Seafood
The ocean is the world’s richest source of the most beneficial omega 3s fatty acids, particularly, from plankton-eating oily fish such as sardines, salmon, tuna, mackerel and kippers (the smoked form of herring). Need more convincing? As we covered earlier, the Japanese and Mediterranean populations who consume high levels of Omega 3s in the form of seafood are the least afflicted by all the major diseases attributed to the Western diet.
Stay away from “farm-raised fish” and seafood because they usually contain high concentrations of antibiotics, pesticides and toxins, and lower levels of healthy nutrients like vitamin D and omega 3s per a 2011 Scientific America “Harvest of Fears: Farm-Raised Fish May Not Be Free of Mercury and Other Pollutants” study.
A 2014 Arizona State University found that the presence of antibiotics in shrimp, salmon, catfish, trout, tilapia and swai, originating from 11 different countries. There is also evidence that farmed fish have more omega-6 fatty acids and less omega-3s. According to a University of Arizona reviewed by the NIH, farmed-raised tilapia contain more fatter omega 6s considered an unhealthy proportion for humans than healthier omega 3s.
You do have another option for obtaining fresh healthy cold-water or wild-caught fish if you enjoy fishing, by catching your own either surf or jetty fishing, or deep-sea fishing. Not only will you be getting “out-of-the-water” fresh healthy wholesome fish to eat, but you’ll also reaping all the health and well being benefits associated with the act of fishing, per research from a 2020 Harvard Medical School “Fly Fishing and the Brain” study which found, particularly, in fly fishing and relaxing and relieving stress.
Checkout this article “Fishing Is For Fun-and Unbelievably Healthy” on all the documented benefits of fishing. While it’s true that plants such as avocados, walnuts, flax and chia do contain healthy plant proteins and Omega 3, they only contain the least beneficial form of omega 3s. Although these are inferior levels of beneficial omega 3s, it’s still okay to continue eating raw nuts and edible flower seeds for the other health benefits of fiber, vitamins, minerals, and amino acids.
For more information, documentation of benefits, and to purchase any of these omega 3-rich fish and seafood read this review “Order Fresh Seafood Online”.
Here are the very best sources of the most beneficial omega 3s fatty acids cold-water, or wild-caught, fish and seafood, in the order from the highest concentration to the lowest concentration:
Fish and Seafood include Mackerel, Lake Trout, Herring, Fresh Tuna, Salmon, Halibut, Sturgeon, Anchovy, Sardines, Sablefish, Pilchards, Sprats, Cod, Petrale Sole, Haddock, Plaice, Pollock, Oysters, and Wild Pink Shrimp, and Sea Scallops.
Lean Organic, non-GMO, Grass-Fed Or Free-Range (cage-free) Meats
Unfortunately, consumers have been led to believe that meat is meat is meat. A false belief that no matter what an animal is fed, the nutritional value of its products remains the same. This is not true. An animal’s diet can have a profound influence on the nutrient content of its meat. The difference between grain-fed and grass-fed, or free-range animal meat is dramatic. First of all, grass-fed or free-range meats tend to be much lower in total monounsaturated fat in the form of omega 3s, and leaner, than grain-fed meats which is in the form of omega 6s and fatter meat, as the research referenced earlier reflected.
For example, a sirloin steak from a grass-fed steer has about one half to one third the amount of fat as a similar cut from a grain-fed steer, and almost a 100 fewer calories, lowering your LDL cholesterol level, which is much healthier for you. The grass-fed sirloin has about the same amount of fat as skinless chicken breast or wild deer or elk according to the 1999 Archival Internal Medicine (NIH) study. Although grass-fed or free-range meat is low in unhealthy fat or saturated fat, it gives you from two to six times more healthy omega-3 fatty acids then omega 6s.
Unless you are considering raising your own steer, cow, pig, or chickens, which is obviously, your best option. We mean, really, how practical is it for you to be able to do that? First of all, you’d have to have land and space to raise these animals, and the time.
And, if you do, then, by all means, you should. Your next best bet is to buy your different types of lean meats from the Omega 3 Foods List, which is a very reliable source for natural foods high in omega 3s. Use the links below for this option.
Grass-Fed Bison. 100% certified,natural pasture-fed, no grains, hormones, or antibiotics.
Free-Range Pork. 100% certified, natural field free-range-fed, no grains, hormones, or antibiotics.
Free-Range Lamb. 100% certified, natural field free-range fed, no grains, hormones, or antibiotics.
Free-Range Poultry. 100% certified, natural field free-range fed, no grains, hormones, or antibiotics. Includes chicken, turkey, duck, and free-range hen eggs (cage-free chickens)Eggs from pastured hens can contain as much as 20 times more omega-3s than eggs from factory or caged-hens.
Fresh, Organic, GMO-Free Vegetables, Fruits, Nuts, and seeds.
Vegetables, especially green leafy ones, are good sources of one form of omega-3 fatty acids. Although it isn’t as powerful as the other significant omega-3 fatty acids found in cold-water fish, these vegetables also have fiber and other nutrients, as well as omega-3s. You have several options available to you on eating healthy veggies, fruits, nuts, and seeds, high in omega 3s. Your first option, is designing your backyard garden, and planting it, one for the Spring and Summer, and one in the Fall.
Not only will your own garden provide all the health benefits of growing your own FRESH, organic, GMO-free, nutrient-dense veggies, fruits, raw nuts, and edible flower seeds, but also the healthy benefits derived from the physical activity, and the mental benefits you will realize.
For more information, documentation on benefits, and to purchase any of these omega 3-containing fruits, veggies, nuts, and edible flower seeds read this review “Vitamins and Minerals Chart”. The other option is to buy fresh certified organic, GMO-free veggies, fruits, nuts, and edible flower seeds, from a reliable specialty market source like here. The best veggie sources high in omega 3s are:
Brussels sprouts, broccoli, cauliflower, kale, spinach, turnip greens, mustard greens, collards, basil, grape leaves, arugula, soy beans, winter
squash (acorn, spaghetti, butternut), romaine, green beans, purlance, wild rice, and cabbage.
Peruvian Maca is world-wide known for it’s wide-range of micronutrients including monounsaturated omega 3 fatty acids and it’s incredible health and well being benefits, particularly when it comes to sexual performance. Known as “Peruvian Ginseng”, this natural healing plant is actually a cruciferous vegetable belonging to the same family as cauliflower, broccoli and cabbages. Cruciferous vegetables are well-known for their benefits on health and wellness, particularly with cancer prevention, according to a 2012 NIH “Cruciferous Vegetables and Cancer Prevention” study.
Let’s say you weren’t quite sure how Peruvian Maca could benefit you? Then you’re in luck because you found the right place that will reveal to you all the many, wide-ranging health and wellness benefits of Peruvian Maca. Whether you are an athlete, adult, child, man or woman, Peruvian Maca can be of assistance to you in so many amazing ways, creating a healthy lifestyle you’ve only dreamed of.
The NIH, in reviewing a 2012 Evidence Based Complementary and Alternative Medicine study, has a great introduction on Peruvian Maca, giving it’s history and health-enhancing properties, such as nutritional, energizer, and fertility-enhancer properties, and it acts on sexual dysfunctions, osteoporosis, benign prostatic hyperplasia, memory and learning, and protects skin against ultraviolet radiation. According to the NIH study,
Maca is a plant with great potential as an adaptogen and appears to be promising as a nutraceutical in the prevention of several diseases.
In the Peruvian culture, it is customary for the indigenous peoples to consume traditional herbs in the effort of improving health, and even prolonging life. In the case of P Maca, because of it’s high content of omega 3 fatty acids, it is administered to school-age children, as it is believed to improve memory and retention, and cognitive function, determined a 2016 Evidence Based Complementary and Alternative Medicine (NIH) study.
Our findings suggest that P Maca is a newly defined nutritional plant with neuro-protective properties which can improve mitochondrial function and upregulate autophagy-related proteins and may be an effective functional food for slowing down age-related cognitive decline, per the same 2016 Evidenced Based study mentioned above. Black variety of P Maca showed to be more beneficial than other varieties of Maca on learning and memory in ovariectomized mice on the water finding test, per a 2007 Food Chemistry Toxicology (NIH) study.
Another 2008 Menopause (NIH) study showed that the improvement in mood led to increased sexual libido. Yet another NIH study confirmed the beneficial effect of P Maca on cognitive function and depression in ovariectomized (OVX) mice, using yellow Maca, red Maca and black Maca, all due to it’s omega 3 content. Results showed black Maca appeared to have more beneficial effects on latent learning in OVX mice; meanwhile, all varieties of P Maca showed antidepressant activity. For more information, many more documented studies on it’s benefits, and to purchase it read these reviews:
Fruits sources of omega 3s include:
Strawberries, raspberries, melons, blackberries, and pomegranates.
Organic Nuts and Seeds nut and seed sources high in omega 3s include:
Chia seeds, walnuts, cashews, flax seed, alphala seed, cloves, mustard seed, and hemp seed.
The Best Option For You and Your Family’s Health and Well Being
Americans don’t come even close to getting their omega-3 requirement, and that’s why there’ such an epidemic of health issues in this country, and growing steadily each day, according to a 2017 Mayo Clinic “Fish Oil” study. But they used to. Apparently, in humans’ earlier evolutionary stages, plenty of wild greens, lean animals which grazed on high omega-3 grasses, and fish in nearby streams, lakes and sea, high in omega-3s were consumed, by our ancestors, and humans evolved a need for it.
But today, omega-3s have largely been replaced with omega-6s in vegetable oils, especially soybean oil, which is used in large doses in processed foods and fast foods, which was confirmed in a 2016 Nutrients study reviewed by the NIH.
And, no longer do the majority of our food animals graze on high-omega-3 grasses, but on grains such as corn, instead, and supplemented with hormones and antibiotics, detrimental to human health. However, as noted above referenced sources, there are exceptions to still buying grass-fed and free-range meats, which are naturally high in omega 3s. Modern methods and practice in the food industry changes the fatty acid composition of the meats we eat, to our detriment, confirmed in a 2014 Annual Review of Nutrition (NIH) study.
The American Heart Association (AHA) in their 2018 “Omega-3 Fatty Acids and Coronary Heart Disease: A Very Fishy Story” study, recommends all adults eat a variety of fish, particularly oily fish, at least one to 2 times weekly, which would provide an average of 500 mg daily. For patients with coronary artery disease, AHA recommends 1,000 mg daily, or double the seafood requirement, but never above 3,000 mg without a doctor’s supervision.
Now that you have learned the vital importance of eating a diet high in natural omega 3s, that will assure you and your family’s health and well being, are you willing to change your buying habits? That’s the question you need to answer. We hope you found the Omega 3 Foods List helpful. If you have questions or comments, please leave them below.
Look for upcoming review “Foods High With Antioxidants”, on the health and wellness benefits of all-natural, certified organic, GMO-free, nutrient-dense, foods, that contain all the critical antioxidants.
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