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Healthy Food Choices With Omega-3 Fatty Acids

Omega-3 fatty acids have long before been proven to be effective for a person’s healthy living. These fatty acids have great impact on both the health and the skin. But to know about the health benefits of these acids doesn’t necessarily mean to know how to use them. You should most importantly know how to “transfer” them into your organism.

So I decided to talk about the healthy food choices that contain Omega-3 acids. But before that you should know that the three fatty acids Omega-3 contains are ALA (alpha-linolenic acid), DHA (Docosahexaenoic) and EPA (eicosapentaenoic).

Walnuts – Add walnuts to your morning breakfast. You can add them, for example, to a bowl of cereal. Why? Walnuts contain ALA, which is one of the three omega-3 fatty acids.

Enhanced eggs – You can get Omega-3 enhanced eggs in farmers’ markets. These eggs have darker yolks as compared with regular eggs. Remember that egg whites don’t contain fatty acids. The DHA fatty acid is found in egg yolks. Consume Omega-3 enhanced eggs for your breakfast. What will it do? Nothing except for you’ll have a protected and healthy heart and reduced risk of dementia. Isn’t that great?

Healthy Food Choices With Omega 3 Fatty AcidsFish – Of the three fatty acids Omega-3 contains two that are essential for a healthy heart. Those two acids (DHA and EPA) are found in cold-water fish. The American Heart Association advises everyone to consume at least two servings of salmon, tuna, lake trout, sardines and herring per week. This will help lower triglycerides, which cause blocked arteries. These Omega-3 acids will also lower the risk of irregular heartbeats.

Milk and dairy – Every person should get Omega-3 fatty acids. Children are not an exception. And if you think deep, food sources are much better than supplements. So if you have children, give them Omega-3 fortified milk and yogurt. This will help them with brain development.

Oil – Go for canola, soybean and walnut oils. They are all good choices, and you can use them in salads and baking. Note that cooking won’t destroy any of their benefits.

Greens – Leafy greens, a spinach salad or a lettuce in a hamburger or on a sandwich will guarantee your ALA intake. And this is good not only because Omega-3s are beneficial for a healthy heart, but because they also help in reducing risks for cancer, lupus, inflammatory bowel disease or rheumatoid arthritis.

Healthy Food Choices With Omega 3 Fatty AcidsBread – Presently if you go to a store and ask for bread with Omega-3 fatty acids, no one will get surprised at you. Today they are available, and that’s absolutely good. This way you’ll take Omega-3s at every meal.

Flaxseeds – Flaxseeds contain Omega-3 fatty acids, but if you want to take advantage of their benefits, then grind them right before eating. I don’t advise you to buy ground flaxseeds, though they are sold in special packaging to keep the fatty acids. Flaxseed oil is another good source of Omega-3s.

As you see there are many healthy food choices with which you can promote your Omega-3 intake. Other foods like soybeans and seaweeds are also a good source of Omega-3s. I hope you’ll add these foods to all your meals to enhance your overall health and healthy living.

Photo © stu_spivack, Amber Karnes

Healthy Food Choices With Omega 3 Fatty Acids