# 4 - PERSONALIZING "SCD" > * OMEGA-3 FATTY ACIDS


Omega-3 fatty acids are made up of the essential fatty acid (EFA) alpha-linolenic acid (ALA) - which must be obtained from diet - and its most common derivatives, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The body is more readily able to assimilate the latter two, EPA and DHA.

ALA
The best sources of omega-3 alpha-linolenic acid (ALA) include flaxseed/linseed
oil (OIL, NOT SEEDS), chia seeds (eat seeds ONLY AFTER HEALING), walnuts, free-range grass-fed animals, and dark green leafy vegetables.

EPA and DHA
are found almost exclusively in aquatic plants and animals. They are synthesized by phytoplantkton, which are consumed by fish, molluscs and crustaceans and thereby concentrated in the aquatic food chain.

Oily fish are the best sources: herring, mackerel, sardines, pilchards, salmon, and trout. Fresh tuna is a good source, although canned tuna is not, as the oil is lost in processing and replaced by another, e.g. sunflower or soya oil.

Fish oil supplements are available and, although the cod is not an oily fish, its liver is a rich source of omega-3 EPA and DHA. Therefore, cod liver oil is a good omega-3 supplement.

Omega-3 eggs from free-range chickens are now widely available.

New Sources
ALA from perilla is already available in some countries and krill, shrimp-like creatures abundant in the Antarctic Ocean, are being targeted by a Canadian company as a future omega-3 source. Krill oil contains 25% omega-3 EPA and DHA. You can order Krill Oil caps from
www.mercola.com

Fortified Foods
Fortified foods are never as beneficial as the foods where Omega-3 is found naturally.

It’s a good idea to eat the SCD legal foods that offer Omega-3 and also supplement with a high quality fish oil.