Where to Get your Omega-3s for Optimal Joint Health
Omega-3 fatty acids are among the nutrients most studied for their role in supporting a healthy inflammatory response. Inflammation plays a part in many joint issues and complications, so keeping that response balanced is a sensible goal for anyone thinking about long-term joint comfort.
Where exactly should you get this beneficial fat? Like most nutrients, natural, whole foods should be your first consideration. Any supplement, even a natural joint supplement, is just that: a supplement, meaning “in addition to”. The following foods are all great sources of healthy omega-3 fatty acids.
Omega-3 Enhanced Eggs
Eggs are already a great source of protein, and essential vitamins and minerals. You can now buy special eggs that are fortified with additional omega-3s. The yolks are the only part that contain the fatty acid, so don’t go throwing them out. Keep in mind that current research suggests dietary cholesterol from eggs has less effect on blood cholesterol than was once thought for most people.
Fish
Fatty fish are one of the best sources of healthy omega-3s. Salmon, tuna, sardines, and other similar fish are known to contain the highest concentrations of these fatty acids.
Oils
Healthy oils contain fats that support heart health and overall joint health. Opt for olive, canola, and walnut oils for the best sources, and use them sparingly, as they are high in calories.
Leafy Greens
Vegetables such as spinach and kale are nutritional powerhouses. Aside from the plethora of vitamins and minerals they contain, they provide omega-3 fatty acids as well. Supercharge your already healthy green salad with a splash of oil to really pack in the fatty acids.
Nuts
Nuts are nutritionally dense, and easy to find and store. Try to pick the healthier varieties such as walnuts, almonds, pecans, and pistachios. The whole, natural kinds are less processed and typically contain less sodium than the roasted and salted varieties.
If food alone does not get you there and you are weighing whether to add fish oil, our companion article Omega-3s and Joint Health: What the Science Says About Fish Oil covers the research and typical EPA and DHA amounts.
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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Individual results vary. Consult your healthcare provider before beginning any new supplement.