Looking for more sources of Omega-3? Crack open a tin of Sardines.

Sardines have faded from fashion. They are not nearly as popular as they once were.

But these small fish are regaining lost attention as people look for sources of healthy Omega-3 fatty acids. Sardines are also a good source of of B12, calcium, and Vitamin D.

Because they are typically caught in deeper waters, Sardines are not tarnished with PCBs or mercury.

These are oily fish, fatty, rich in nutrients, and from the family of fish related to herring. The oils are throughout the fillet in the sardine… this differs from most whitefish where rich, health oils are concentrated in the liver.

Sardines rich in Omega-3 typically come canned. The size of the sardine varies but is rarely more than four inches long. They are packed in oil with their heads and gills removed and they are usually eviscerated.

Omega-3 fatty acid levels in sardines are typically high because of the concentration of oil.

Source: U.S. Department of Health and Human Services, U.S. Environmental Protection Agency, Mercury Levels in Commercial Fish and Shellfish

Omega-3 labeling falls into the same difficult to decipher bucket of most of our food products and supplements.

The absence of clear, well-enforced federal regulation makes it tough for us to know what we’re really getting when we see Omega-3 on a label.

The challenge: we read Omega-3 and we rush to the conclusion that we have a good ingredient. The fact: not all Omega-3 oils and products are created equal.

These are the FDA Guidelines on claims that may be made for Omega-3 products.

But you have probably seen labels which reference ingredients such as these…

• Omega-3 ALA

• Omega-3 EPA DHA

• Omega-3 Fortified

• Omega-3 Enriched

• Omega-3 Micro-encapsulated

The differences are significant. The Omega-3 benefits vary widely.

To help us make sense of the Omega-3 confusion, Lois Smithers has written a book addressing what she calls “the misconceptions of Omega-3 food labeling.”

If you are struggling to make sense of how Omega-3 food products are labeled, Lois’ information may help steer you in the right direction.