The Best Food Sources of Omega 3 Fats
If you've heard even a few reports about the benefits of omega 3 fats you know they're important.
And you might wonder what food sources of omega 3 fats you should be eating.
I'll share that in a minute but first, I want to share why omega 3 fatty acids are so important.
Basically, they're essential nutrients and most Westerners are deficient in them.
Omega 3 fatty acids contain DHA and EPA.
These nutrients are the building blocks of your brain.
They improve memory and motor skills and reduce inflammation.
Your body needs to get them from your food.
But most of us don't eat enough fish and the right kinds of vegetables that have them.
Fish is the number one resource of these important nutrients.
Fish are 30% DHA fatty acids already.
Nutritionists say you should eat 2-3 fish meals a week to benefit.
All fish have these fats but mackerel and lake trout have the most.
Salmon and tuna rank just below these.
Other good food sources of omega 3 fats are walnuts and olive oil.
Also, cauliflower, Brussels sprouts and spinach.
Experts recommend 1-2 grams a day of omega 3's.
That's if you're a healthy adult with no heart problems.
Heart patients need more.
How can you get these grams? You'll need to eat foods rich in these fatty acids every day.
You can include walnuts in your spinach salad topped with sautéed salmon for a healthy fats meal.
If you're concerned about getting enough of these fats in your food you might consider a fish oil supplement.
These supplements have 60% of the fatty acids you need because the oil is concentrated.
Doctors are recommending them to their patients to relieve depression, prevent heart attacks, protect your joints and improve your memory.
Plus, fish oil supplements are purified to rid them of toxins like mercury and other contaminants.
You don't always know if your fresh fish is toxin free.
Nutritionists especially recommend not eating much swordfish, shark and other predatory fish as they're the ones that can hold a lot of toxins.
But they've been found in all fish.
A quality supplement will explain it's purification process on the label.
And, to be fair, some of these have been found to have high levels of toxins too.
So, be sure you know what you're getting.
If you'd like to learn more about fish oils and other food sources omega 3 fats, please visit my website where I share about the supplements I personally use and recommend.
And you might wonder what food sources of omega 3 fats you should be eating.
I'll share that in a minute but first, I want to share why omega 3 fatty acids are so important.
Basically, they're essential nutrients and most Westerners are deficient in them.
Omega 3 fatty acids contain DHA and EPA.
These nutrients are the building blocks of your brain.
They improve memory and motor skills and reduce inflammation.
Your body needs to get them from your food.
But most of us don't eat enough fish and the right kinds of vegetables that have them.
Fish is the number one resource of these important nutrients.
Fish are 30% DHA fatty acids already.
Nutritionists say you should eat 2-3 fish meals a week to benefit.
All fish have these fats but mackerel and lake trout have the most.
Salmon and tuna rank just below these.
Other good food sources of omega 3 fats are walnuts and olive oil.
Also, cauliflower, Brussels sprouts and spinach.
Experts recommend 1-2 grams a day of omega 3's.
That's if you're a healthy adult with no heart problems.
Heart patients need more.
How can you get these grams? You'll need to eat foods rich in these fatty acids every day.
You can include walnuts in your spinach salad topped with sautéed salmon for a healthy fats meal.
If you're concerned about getting enough of these fats in your food you might consider a fish oil supplement.
These supplements have 60% of the fatty acids you need because the oil is concentrated.
Doctors are recommending them to their patients to relieve depression, prevent heart attacks, protect your joints and improve your memory.
Plus, fish oil supplements are purified to rid them of toxins like mercury and other contaminants.
You don't always know if your fresh fish is toxin free.
Nutritionists especially recommend not eating much swordfish, shark and other predatory fish as they're the ones that can hold a lot of toxins.
But they've been found in all fish.
A quality supplement will explain it's purification process on the label.
And, to be fair, some of these have been found to have high levels of toxins too.
So, be sure you know what you're getting.
If you'd like to learn more about fish oils and other food sources omega 3 fats, please visit my website where I share about the supplements I personally use and recommend.
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