Omega 3 Fish Oil Sources
Getting your fill of omega 3 does your body a world of good. These polyunsaturated fats play an important role in cell function, lower triglyceride levels, reduce risk of heart disease and so much more. The problem is, your body cannot produce omega 3 fatty acids. You'll have to get them elsewhere.
Make a conscious decision to incorporate omega 3 into your diet. It's easier than you think. In fact, you're probably already consuming omega 3 without even knowing it. Foods like sesame oil, green, leafy vegetables, and --last but not the least--seafood.
Have a look at our list of omega 3 sources:
Think of them as super eggs. They contain all three kinds of fatty acids, all thanks to a special diet fed to egg-producing hens. In one egg alone, you can expect about .06-.15 grams of omega 3. It's not as much as seafood, but it has three times more omega 3 than in ordinary eggs.
Seafood is an obvious choice. You may have noticed something along the lines of "high in omega 3!" on that last can of tuna you ate. You should aim to eat fish at least twice a week or eat the equivalent of 8 ounces, according to the latest dietary guidelines.
To give you an idea, here are your favorite fish and an approximation of their fatty acid content per 4 ounces:
Salmon: 1.2-2.4 grams
Anchovies: 2.3-2.4 grams
Bluefin tuna: 1.7 grams
Yellowfin tuna: .15 - .35 grams
Canned tuna: .15- .30 grams
Sardines: 1.1-1.6 grams
Crab: .2-.55 grams
Cod: .2 grams
Lobster: .2 grams
Tilapia: .15 grams
Shrimp: .1 grams
Substitute your regular cooking oil for soybean or canola oil for a nice portion of omega 3. You can also drizzle some sesame oil or flax seed oil in your salad to add to the flavor and aroma of your dish. These oils are rich in ALA, one of the fatty acids that the body can convert into DHA and EPA.
Ah, beans. Kidney, mongo and pinto beans are excellent omega 3 sources. Soybeans as well are rich in omega 3. What's great about this is that you can easily incorporate this into simple, everyday dishes such as burritos, vegetable stews or even rice dishes.
Seeds and Nuts
Munch on some trail mix or add a few walnuts to your cereal. Heck, make a walnut-topped cake and call it a day. It's all about getting creative, and by all means, have fun while you're at it. Health is about feeling good about yourself, too.
Green, Leafy Vegetables
Take a leaf out of Popeye's book and stock up on spinach. Other veggies such as romaine lettuce, kale, collards, Swiss chard, mustard greens, broccoli and cabbage are great options. Salad anyone?
When all else fails, you can always pop a fish oil capsule to fulfill your daily requirement in less than ten seconds. That's the beauty of modern technology. A few hundred years ago, you'd have no choice but to eat all those foods, but now, it's as easy as 1-2-3. Many people choose to take fish oil daily, aside from the consumption of the foods listed above. In addition, add Probiotics to your daily supplements for overall health.