omega 3

Vegans and vegetarians don't eat it. And pescatarians — who abstain from eating red meat and animal flesh — make the exception to eat it. All in all, it's hard to deny the health benefits associated with fish. Many types of fish are low in fat, high in essential heart-healthy omega-3 fatty acids, an excellent source of protein, and packed with vitamins and minerals. It's safe to eat fish twice a week (up to 12 ounces), but it's best to choose different types of fish so you get a variety of nutrients.

As great as fish is, it's also good to know which types of fish to consume, as nearly all fish and shellfish contain traces of mercury. Expecting moms should stick to fish with mercury levels of one part per million (ppm) or lower. The rest of us can safely consume fish with mercury levels that average 5.5 ppm.

Here's a full rundown of the top 10 fish with the highest omega-3 fatty acids, the highest mercury content, and those that are on the Seafood Watch for best options for sustainability and unsustainable options that are best avoided.

Keep reading to view the top 10 fish chart!

I don't eat fish very often, so my very concerned mother said, "You're not getting enough omega-3s!" I assured her that this healthy fat is found in many other foods besides a tuna salad sandwich. If, like me, fish doesn't make it onto your plate regularly, you can easily obtain the recommended amount — 1.1 grams (1,100 mg) a day. Just make sure you're including these vegan foods in your diet.

1. Flaxseed products: One tablespoon of whole flaxseeds has 2.3 grams, one tablespoon of ground flaxmeal has 1.6 grams, and one tablespoon of organic flaxseed oil has a whopping eight grams of omega-3s.
2. One tablespoon of chia seeds sprinkled on your cereal or salad provides 2.5 grams of this healthy fat.
3. Hemp products: Two tablespoons of creamy hemp seed butter offers 2.5 grams of omega-3s, and one cup of creamy Hempmilk contains 0.9 grams.
4. Cooking oils: One tablespoon of canola oil offers 0.8 grams of omega-3s, while the same amount of olive oil may not have much, 0.1 grams, but if you cook with it often, the omega-3s will add up.

Keep reading to see the other vegan sources.

It's time to shape young taste. That's what Dr. Bill Sears is doing as he delves into his latest endeavor. The pediatrician, author of more than 30 books, and founder of the attachment parenting movement is moving out of the bookstore and onto grocery store shelves with the introduction of the new Dr. Sears Family Essentials line of all-natural snacks, beverages, supplements, and baby care products.

In an effort to teach children to make healthier food choices, while helping to fight childhood obesity, doctors Bill and Jim Sears, the latter of whom can be found on The Doctors each day, have created a line of snack foods microinfused with omega-3 DHA and effective doses of protein and fiber to give tots a healthy start in life. I sat down with the doctor to learn about the line, and discuss some of the most pressing issues facing parents today.

LilSugar: What are the biggest health risks facing babies and kids today?
Dr. Bill Sears: The biggest health risk is NDD (Nutritional Deficit Disorder), and the reason is that the brain, above all other organs, for better or worse, is most affected by what you eat. The brain grows the fastest in the first two years. You put those two together and in the first two years, children need to eat the best. Really in the first five years, because 90 percent of brain growth occurs in the first five years.

LS: You have a whole line of omega-3 fatty-acid products. Why is it so important to include the nutrient in a child’s diet?
Dr. Sears: Simple – they are growth foods. They are the best growth food for the brain, the heart, the body, the eyes, and they’re the number-one deficiency. (They are) the most thoroughly scientifically researched nutrient, with over 22,000 medical journal articles about them. I’m a show-me-the-science guy, and I’m not putting anything in those packages that is not backed up by good science.

LS: How important is it to feed kids organic foods? Does it really make a difference?
Dr. Sears: Go organic. It's very important (and a) good investment. A child’s body does not get rid of pesticides like the adult body does. Their kidneys are immature, what we call their "garbage disposal system" is immature. Secondly, a child, especially a baby, has more fat tissue than an adult, proportional to their amount of weight, and fat is where toxins are stored. Growing cells – multiplying cells – are more affected by pesticides than we as adults who are finished growing.

Want to see more of the legendary doctor's thoughts on parenting – including the Tiger Mom philosophy? Tune in tomorrow for more of our conversation.

Flaxseed oil is a great way to get your daily dose of omega-3 fatty acids. These fatty acids are beneficial for us because they are good for our hearts and our mood, they may lower blood pressure and cholesterol, and can help with menstrual cramps. Flaxseed is high in alpha linolenic acid (ALA), a type of plant-derived omega-3 fatty acid, similar to those found in fish such as salmon.

It's key to have a good balance of both omega-3 and omega-6 fatty acids in your daily diet. Unfortunately, the typical American diet tends to contains more omega-6 fatty acids than omega-3 fatty acids, and researchers believe that this may be a significant factor in the rising rates of inflammatory diseases in the United States.

Flaxseed oil can be added to everyday dishes and snacks like salad dressing, steamed vegetables, potatoes, and rice. Since you can't really taste it, you can also use it in the morning in fruit smoothies or oatmeal — just don't go overboard!  Also, never use flaxseed oil while cooking and store it in the fridge since heat destroys its nutritional goodness.

Swedish massages are good for many things: relieving tension, destressing, taking a much-needed mind break. And now there's scientific proof that all that time you spend with soft hands and aromatic oils can be good for your health. The study compared Swedish massage to light touch only and found that just one 45-minute massage session increased white blood cell counts, which are an important part of your immune system, and had other measurable health benefits as well. With flu season just around the corner, keeping your immune system in tip-top shape is vital, but a day at the spa may not be the most cost-effective option. For cheaper doctor-tested immune-boosting alternatives, read more

Total cereal has always tried to live up to its name by delivering a big ol' bowl of vitamins. Now it's hopping on the omega-3 bandwagon with Total Plus Omega-3s Honey Almond Flax Cereal, a lightly sweetened, flaky breakfast that promises 160 milligrams per serving of omega-3 ALA, which is about 10 percent of your recommended daily value.

Omega-3s are essential fatty acids found to decrease the risk of heart disease while reducing inflammation, stabilizing mood, and lowering your cholesterol. In this Total, you'll find omega-3s in yummy clusters made from ground flaxseeds, mixed with whole-grain flakes and slivered almonds. For how it tastes and a nutritional rundown, read more

Omega-3s fall into the category of healthy fats because they have so many benefits. These essential fatty acids reduce inflammation, stabilize your mood, lower your cholesterol, and have been found to reduce your risk of coronary heart disease. The RDI of omega-3s is 1.1 grams per day. It's easy to get your fill since omega-3s come from a variety of sources including fish, flaxseeds, walnuts, soybeans, and omega-enhanced foods. Are you getting enough? To find out, check my chart after you read more

If the word "chia" creates mental image of a clay creature sprouting hair, you are not mistaken. I am talking about the same kinds of seeds, because aside from making the fuzz on countless Chia Pets, these seeds are also an excellent source of omega-3s! Who knew?

For women, the RDI of omega-3s is 1.1 grams (1,100 mg) a day, so if you're looking for a new source that's vegan, gluten free, and easy to consume, you'll want to pick up some chia seeds. To find out how many omega-3s are found in chia seeds then click here