Some studies have shown that baking fish causes less loss of omega-3 fatty acids than both frying and microwaving (39, 46, 47). Baking may also be a better way to retain the vitamin D content of fish. Omega-3 fatty acids also help to maintain homeostasis and combat diseases. Recent studies using model organisms as well as clinical studies have revealed a link between omega-3 fatty acids and iron metabolism. Moreover, various iron-related disorders are significantly affected by omega-3 fatty acids. Algae contain the same DHA and EPA that fish does. Algae are the original source of omega-3 DHA and EPA. Algae don’t contain heavy metals or toxins that fish have from pollutants. Algae are a more environmentally friendly choice. Eating algae doesn’t wreck the ocean’s ecosystem because it can be harvested from ponds. Omega-3s seem to help keep the heart rhythm steady. One study found that people who had already had a heart attack and took fish oil had a 45% decrease in the risk of heart-related death. Fish and Many types of seafood contain small amounts of omega-3 fatty acids. Fatty fish contain the most omega-3 fatty acids and seem to benefit the heart the most. Good omega-3-rich fish options include: Salmon. Sardine. Atlantic mackerel. Cod. Herring. Lake trout. Canned, light tuna. Another reason the omega-3s found in fish oil are so important, especially these days, is that the average American diet is (too) high in omega-6 fats, which have inflammatory properties. While omega-6s are found in healthy foods like pumpkin seeds, sunflower seeds, and walnuts, they're also found in high amounts in vegetable oils (aka soybean Note: DHA and ALA are both types of omega-3 fatty acids with some slight differences, which we will come to shortly. A typical omega-3 egg provides a much higher amount of omega-3 than regular eggs, but the total can vary wildly between brands. Here are some examples of different egg brands from various countries; Brand. Fish oil supplements contain oil that is extracted directly or concentrated and put in capsule form. The active ingredients in fish oil are omega-3 fatty acids (eicosapentaenoic acid [EPA] and docosahexaenoic acid [DHA]). Some plant-based foods, such as flaxseeds, chia seeds, walnuts, and canola oil, contain alpha-linolenic acid, which the body i9Yxzi.