What are the Best Dietary Sources of Omega-3?
Good sources of EPA and DHA are fatty or oily fish, including salmon, herring, mackerel, halibut and tuna. There also fresh water that contain healthy amounts of omega-3 fatty acids, such as lake herring and trout, freshwater salmon and whitefish. It appears that the omega-3 fat of these fish is increased with farming. However, the impact on the environment, residual pesticide and antibiotic content of selected types of fish and the transfer of certain parasites to wild species has been of concern. Nevertheless, any food choice has risks and benefits. The health risk from contaminants potentially contained in oily fish consumption may be outweighed by the potential benefits and environmental practices are improving. For vegetarians, we suggest consumption of tofu and other forms of soybeans, canola oil, nuts and seeds such as walnut and flaxseed, and their oils. There are excellent guides in both the Okinawa Program and the Okinawa Diet Plan for both non-vegetarian and vegetarian sourc
