Filling up on omega-3 fatty acids does a body good. These polyunsatured fats, which play a crucial role in how your body's cells function, have been shown to reduce harmful inflammation that could lead to heart desease, decrease triglyceride levels and blood pressure, & prevent fatal heart arrhythmias. Your bidy can't produce omega-3s, though, so you've got to be diligent about making sure your diet provides them. The good news is the fatty acids hide in tons of foods, like beans, certain oils and veggies & -as you probaly know- seafood. taje a look at these favorite sources. ^_^
2. Seafood
You should eat fish a couple time a week or 8 aunce a week to get average total daily intake of 250 mg. of eicosapentaenoic (EPA) & docosahexaenoic acid (DHA) - 2 main type of omega-3. Here's a look at same popular fish and shellfish and their approximate total content of those 2 fatty acids per 4 aunce portion :-
- Salmon : 1200-2400 mg
- Anchovies : 2300-2400 mg
- Bluefin tuna : 1700 mg
- Yellofin Tuna : 150-350 mg
- Canned : 150-300 mg
- Sardines : 1100-1600 mg
- Trout : 1000-1100 mg
- Crab : 200-550 mg
- Cod : 200 mg
- Scallops : 200 mg
- Lobsters : 200 mg
- Tilapia : 150 mg
- Shrimp : 100 mg
3. Oils
Throw a dash of flaxseed oil onto salad & start cooking with canola or soybean oil for a nice hit of omega-3. These carry alpha-linolenic acid (ALA). The type of omega-3 found in some vegetable oils, which the body partially converts to EPA & DHA.
4. Beans
Kidney, Pinto & mungo beans will do you right.
5. nuts & Seeds
Add a nutty falvor to salad, yougurt, or morning muesli with walnuts or flaxseed. A small handful of either will up ypur omega-3 intake.
6. Spinach
Popeye was on to something. Serve up this leafy green in a salad, or saute it and add it to a whole-grain pasta dish.
7. Winter squash
This veggie makes an interesting side dish that boots your omega-3 intake.
8. Broccoli & Couliflower
These cruciferous veggie are on your side when it comes to omega-3
9. Dietary Supplements
If you don't get enough of any of these sources of omega-3, you might want to consider taking a supplement, especially if you have heart disease or hight triglycerides.
Good Luck ^_^
