HOW TO GET OMEGA 3
Healthyherballifenow
March 15, 2017
HOW TO GET OMEGA 3
1. walnuts to a morning bowl of cereal or some snack-time trail mix. They are an excellent source of alpha-linolenic acid (ALA), one of the three omega-3 fatty acids and the one most commonly found in plants. Other nuts also have some ALA, although almonds don’t.
2.omega-3-enhanced eggs in most stores and farmers markets. They tend to have darker yolks than regular eggs. The omega-3 fatty acid DHA is in yolks only; egg whites don’t have fatty acids. Enjoy these eggs for breakfast, and you'll start your day with the health benefits of omega-3s, including protecting your heart and possibly lowering the risk of memory loss.
3.fish has the highest amount of DHA and EPA, the two fatty acids closely linked to heart health. The American Heart Association recommends at least two servings per week of salmon, tuna, herring, lake trout, sardines, or similar fatty fish. Why? Studies show that the omega-3s DHA and EPA lower triglycerides, fats in your blood that can lead to blocked arteries. And omega-3s can also help reduce the risk of irregular heartbeats.
4. Mix Bowl of Beans, green soybeans), pinto, or kidney beans into soups, chili, and salads to boost your intake of the omega-3 fatty acid ALA. There’s more research to back the health benefits of fish-based omega-3s EPA and DHA, especially when it comes to heart health, but the body can change some plant-based ALA into EPA and DHA, too.
5. For Vegterians, They can get Omega 3 from Dairy like, omega-3-fortified milk and yogurt are good choices. Many infant formulas now include the fatty acid DHA because research suggests it’s important for healthy brain growth.
6. Leafy Green Vegges to eat leafy greens: They have the omega-3 fatty acid ALA. A spinach salad, a side of sautéed collard greens, and lettuce on a sandwich all boost your intake. That’s good because fatty acids don’t just promote heart health. Studies now suggest they may help other conditions, including cancer, inflammatory bowel disease, lupus, and rheumatoid arthritis.
7. Flaxseeds have high amounts of ALA omega-3s. But you have to grind them right before you eat them to get the benefits. Some ground flaxseeds come in special packaging to preserve the fatty acids. Flaxseed oil is another good source of this omega-3. Poppy, pumpkin, and sesame seeds also have plant-based omega-3s, but in much smaller amounts.
8. Supplements may help fill in the gaps. You can choose from fish oil capsules or vegetarian-friendly supplements made from algae. Recommended daily doses vary from 500 milligrams to 3 grams, but ask your doctor about how much you should take.
HOW TO GET OMEGA 3
Reviewed by Healthyherballifenow
on
March 15, 2017
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Reviewed by Healthyherballifenow
on
March 15, 2017
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