Increasing omega-3 fatty acids in the diet ...

Updated March 8, 2014.

The omega-3 fatty acids are always in the news, but do you really know what to eat to get to your diet? Now things are about to get the fish ... because if you want to get a dose of healthy fats in your diet, it's time to serve seafood.

Why Seafood?

Yes seafood are naturally low in fat, and almost all seafood is low in cholesterol (shrimp in cholesterol higher, but still lower than in many other meats high in saturated fatty acids). Fish is an excellent source of high quality protein and vitamins and minerals. A 3-ounce serving of fish provides about 120 calories on average.

While there are some types of fish pregnant and lactating women (even those who are trying to get pregnant) and children should not eat because of high mercury levels, fish can be a healthy part of almost every diet. The American Heart Association recommends that we eat at least two servings per week.

Tip: fish species in small doses containing mercury light tuna, salmon, pollock and catfish.

How to choose an omega-3-rich fish

Omega-3 fatty acids are found in all kinds of seafood, but levels vary for different types of fish. Salmon, tuna and mackerel are among the richest sources of omega-3 fatty acids. Trout, herring and sardines are also a good choice.

Here are some fruits of the common sea and its omega-3 levels in 3-ounce serving fatty acids choice:

• Canned Light Tuna: .17 to .24 grams
• Shrimp: 0.29 grams
• Pollock: 0.45 g
• Mahi Mahi: 0.13 grams
• 0.028 grams: Orange roughy
• Oysters: 0.37 to 1.14 grams
• Salmon: 1.1 to 1.9 g
• Flounder: 0.48 grams
• Sole: 0.48 grams
• Halibut from 0.60 to 1.12 grams
• Herring: 1.9 to 2.0 grams

Tip: Freezing has little effect on their levels of omega-3 fish, so if you want to freeze the action, you will get the same benefits of much the same harvest, when it was fresh.

Preparation is the key

Like an overall healthy diet is the method of preparation is the key. Baked fish is grilled or barbecued always a good choice, but the fried fish is not a good option. Not only is the fried fish more fat and calories, but in reality it's destroying could roast Omega-3 levels due to the high cooking temperature. Other healthy cooking methods for fish are steam, stir fry and jump, with little or no fat. Cooking fish at home, cook until soft and fluffy yet shows no signs of translucency.

Tip: In the restaurants, but beware of too much butter, and be sure to get the sauces on the side (and use them sparingly).

Alternatives to fish consumption of omega-3

If you are vegetarian, or just do not like (or are allergic to certain kinds of are) seafood, you will also find omega 3 in other foods such as green leafy vegetables (spinach) and nuts.

You can also use the Omega-3 fatty acids as a supplement in capsule or liquid. Nutrition guide for About.com has provided a good resource on this topic, fog of omega-3 supplements available.

Discover Calorie Count Plus find the nutritional content of many kinds of fish and seafood for.

_Sources:

_{American Heart Association. Mercury in fish and omega-3 fatty acids. Retrieved June 23, 2008.}

_{American Heart Association. Fish and Omega-3 fatty acids. Retrieved June 23, 2008.}

_{Food and Drug Administration. FDA / EPA, you need to know about mercury in fish and shellfish. March 2004 Accessed June 22, 2008.}