The Nutritious Omega 3-Rich Diet

Just about everyone I know loves food. Who doesn’t anyway? Food fuels our body and gives us the energy to take on our daily tasks. But I mean good, nutritious food for that matter. Although there’s a wide array of food choices out there, it helps to be mindful of the types that could help you and your health in general. You may have tried all sorts of diet, from a low-carb diet to a high-protein one, to even a non-fat diet. But I’m sure all these dieting pitfalls did not bring you anywhere close to your health and wellness goals. Well, it’s been said over and over that not all fats are bad for you, as there are “good” fats that could greatly benefit your health. You might want to try a nutritious diet rich in omega 3 fatty acids. Extensive research indicates that these heart-healthy fats may play a key role in keeping our brains and bodies healthy. Omega 3 fatty acids may help reduce inflammation, lessen the risk of heart disease and arthritis, significantly impact behavior and cognitive function, and it even has beauty benefits that promote skin health to help you look better. There are actually three types of polyunsaturated fatty acids that are referred to as omega 3s. This group of fatty acids is ALA (alpha-linolenic acid), which is found in plant sources, while DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are found in fish and shellfish. The most nutritious food sources of this diet don’t just come from seafood; there are other choices you can opt for to get the maximum omega 3 absorption. Flaxseed – Just two tablespoons of ground flaxseed can provide you a whooping 3,800 mg of omega 3s. Other seeds that abundantly contain ALA are pumpkin seeds and hemp seeds. Eggs – Not just the ordinary ones but the omega 3 enriched. This type contains all three types of polyunsaturated fats. These specialty eggs contain about 60-150 milligrams of omega 3s per egg. Walnuts – This is one food source that is an excellent supply of ALA. With 1 ounce of walnuts you are provided with 2,600 mg of the omega 3 ALA. Pecan and butternuts are also excellent sources of these fatty acids. Canola Oil – 1,300 mg of omega 3s in just one tablespoon of Canola oil, that’s actually much more than olive oil, although both still make excellent choices for increasing your consumption of the omega 3 ALA. Soybeans – You may not be aware of it but just one serving of cooked soybeans can give you more omega 3s than some fish sources. Add them to any dish that calls for beans and you’re good to go. Next time you go shopping, include these foods in your list and incorporate this in your diet to benefit from the amazing health-enhancing properties of all types of omega 3s.