How to get your diet rich with Omega 3
Many people who try and live a healthy, productive life find that consuming foods high in omega 3 can provide a plethora of benefits. Many doctors suggest that consuming omega fatty acids can reduce the risk of heart disease and asthma symptoms. Others believe that omega helps combat the symptoms associated with ADHD, dementia and Alzheimer’s. Omega acids can help improve the lives of all humans and here are some foods to consider incorporating into your diet.
Fish is one of the main foods that can provide you with omega 3 fatty acids. Some doctors suggest that people should try and consume fish at least 3 to 4 times a week. Not only is fish a low fat protein, many believe that it can also help to improve your memory. Most doctors suggest that the following fish have the highest levels of omega 3 oil:
- Cod oil
- White Fish
When looking to increase your intake of omega, there are many fish options available to you.
Nuts and other seeds
According to the Mayo Clinic, nuts such as walnuts, pecans, pistachios and almonds, can be a great source of nutrients and omega 3. Many incorporate nuts into their diet because they are a healthy, filling snack. Also, another item to consider incorporating into your diet is flax, hemp or chia seeds. If you like to create nutritious shakes then perhaps you can throw these into a blender for the increased health benefits.
There are a wide variety of vegetables that have a great deal of omega acids. Leafy green vegetables, such as lettuce, kale and Brussels sprouts provide humans with the most omega 3 benefits. Even if the vegetable is leafy green, it can still have a great deal of the important vitamins so research your options thoroughly.
Edamame is also extremely rich in omega 3 and can be a great snack since it contains a lot of fiber. You can purchase this product fully cooked or roast them at home. Kidney and black beans are also high in omega, especially if you prepare them yourself instead of buying them canned.
There are many rice options that contain a high level of omega-3. Classified as a grass, wild rice is especially great because it has the most omega and also has a reasonable amount of omega-6. However, brown rice and white rice are technically not considered grass but instead grains. Therefore, they do not have the same level of omega-3 and should be considered a second option.
Certain oils can also have a great deal of omega 3 benefits. For example, many people use canola oil because of its heart healthy benefits. This oil is very versatile and can be used to bake, fry and even pour on a salad as a healthy dressing.
Other foods and vitamins
Many foods in the supermarket also advertise on the packaging that they provide high omega 3 benefits. For example, there are many dairy products, eggs, fruit juices and even baby foods that display omega-3 benefits on the packaging. There are also vitamins that an individual can consume that have omega oil. If possible though, you should always try and obtain your omega from whole foods instead of supplements. Whole foods such as vegetables, nuts and meats retain more omega-3.
What foods should I stay away from?
In most cases, fish that are farm raised, such as salmon do not provide the same level of benefits. In addition, Dr. Axe suggests that foods that are not certified as organic many not have the same level of omega-3. Lastly, milk that is pasteurized and meat that has been previously frozen begin to lose omega benefits almost immediately. Ultimately, you should avoid foods that have a high level of antibiotics or ones that have been inundated with pesticides.
Whether you eat meat or are a vegetarian, there are a variety of foods that you can consume with omega 3 benefits. If you increase your omega-3 intake, your energy and memory may improve. Research all of your options thoroughly, consult your doctor or a dietitian, and incorporate foods with a great deal of omega into your diet.
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