The Facts and Benefits of Omega – 3s

Omega 3 fatty acids are essential to your healthy diet!

Eat healthy – lose weight – stay slim!

Omega 3  is an important nutrient to include on the detox diet or any other diet plan, so be sure to include foods that contain omega 3 and also a fish oil supplement. Find out more about omega 3…..

It used to be that fish was the go to way to get omega-3s. These essential fatty acids, according to solid scientific research, can improve heart health and may prevent certain types of cancers.

Salmon, tuna and other sea dwellers are loaded with them, which is why we suggest that you eat fish twice a week.

Recently, however, numerous supermarket staples have been promoting their omega 3 credentials, so it’s important to learn where these nutrients are derived from to ensure you are getting what you need.

There are three main dietary omega 3 fatty acids, and they aren’t all created equal. Alpha-linolenic acid (ALA), occurs in plant foods like soybeans, canola oil and pumpkin seeds.

The second and third types, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHS), found mostly in seafood, are most closely associated with boosting heart health. Since you body has to first convert ALA into EPA and DHA for it to be effective, and only a small amount actually get converted, it’s important to get the bulk of you omega 3s from fish sources.

Experts at the American Heart Association recommend eating fish twice per week.  Each serving should be 3.5 ounces cooked, or about 3/4 cup flaked (as in tuna.)  Fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna contain the highest amounts of omega-3s.  Now, if you are reading this and thinking, no way does my family eat fish twice a week, you are not alone most people fall short.  Just jump in and start somewhere.

For an easy, tasty lunch, make a tuna or salmon salad.  Aim to have fish for dinner once per week.  If you are concerned about mercury, follow the FDA and EPA guidelines that suggest women of childbearing age and children may eat up to 12 ounces a week of light tuna and lower in mercury seafood (like Pacific flounder, sole or scallops) or 6 ounces of albacore tuna.

Here is a Pantry Pick

Wild Planet’s canned salmon or tuna, which is sustainably caught in Alaska by local fishing families and has a low amount of mercury. You can purchase at a savings below.

Prepare this great tasting low calorie salmon salad recipe – it is delicious.

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