Adding Omega 3 to Your Diet
Omega 3 is still one of the most talked about ingredients to add to your diet. So many ways of getting omega 3 have been exposed besides getting it by eating fish . The number one reason for getting enough omega 3 daily is it has been shown to be very beneficial to preventing heart disease. It has also been shown to help those who may already be suffering with heart disease. This means that omega 3 is good for everyone. Everyone needs omega 3.
The typical way people are told to get their omega 3 is through eating fish. This can provide the highest and easiest way to get enough of omega 3. Consuming fatty fish, such as salmon, tuna, halibut, mackerel or herring just twice a week a week should be more than sufficient. Eating 4 ounces of salmon will give you 2 grams of omega 3. The same amount of halibut gives you just 0.6 grams and tuna provides you with 0.4 grams. All by eating 4 ounce servings. When eating fish, frying is not recommended. It has been found that even if you are eating fish a lot, if it’s fried, you are deprived of the benefits of omega 3. Eating non fried is highly recommended.
If you cannot eat fish due to any reason, then eat some of the following foods that contain ALA. They are plant products which many feel are much safer and easier to get than fish. Eating tofu or soybeans, using Canola oil, flax seed oil or eating flax seeds, English walnuts are all ways of getting omega 3 . Flax Seed is considered to be one of the best sources of omega 3, eating just a quarter full cup of flax seeds gives you a whopping 7 grams of the omega 3 fatty acids you need whereas eating the same amount of walnuts gives you just 2.3 grams. Eating soybeans, navy beans, or kidney beans can provide you 0.2 to 1.0 grams of omega 3. Tofu, another good source will give you 0.4 grams of omega 3 if you eat 4 ounces of it .
Omega 3 can also be got from olive oil and winter squash. When eating a salad, using extra virgin olive oil with a splash of lemon can replace your salad dressing and give you the bonus of omega 3 plus less bad fat . It’s best not to fry using olive oil, when frying with it, you break down the omega 3 benefits.
Eating and staying healthy at the same time seems quite difficult at times. When we read how to eat in order to stay healthy all we read about are things we have to give up. Changes seem to be good, but no one wants to give up the favorites. Just try and change things a little at a time but never fore go what you really love. Add beans to your salads or meals, if you like vegetable soup, you can add some flax seeds to it. I bet you won’t even come to know about it. Switching to extra virgin olive oil spray or liquid is another way to sneak it into your foods and make it healthier.
Then supplements can always come in quite handy. Taking a supplement ensures that you are getting a proper dosage of omega 3 in your diet.
It’s time to take notice of the omega 3 revelation. We all want to live a healthy long life. This could be the best way to do it.
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