What Are The Best Omega 3 Foods?
Without a doubt, consuming omega 3 foods is good for the body. It’s been found out that Americans, on the average, consume less than 1 gram of this fatty acid, which somewhat explains the increasing cases of heart and brain problems and chronic diseases. As you know, Omega 3 fatty acids are polyunsaturated fatty acids which are known for their anti-inflammatory properties and benefits to the heart and the brain. They are classified as “essential” because the body does not produce them at all. If you want to take advantage of what Omega 3 can do for you, you must include them in your daily meals.
Exactly what are these foods that are rich in these essential fatty acids and how much Omega 3 is substantial enough for one to enjoy the benefits?
According to some experts, to maintain good health, 2% of the total caloric needs must come from Omega 3 fatty acids. So if you are consuming around 2,000 calories a day, 2% of that must be Omega-3 fatty acids, and that’s around 2 grams. But other experts argue, saying that taking more than 3 grams of Omega 3 can be deadly, especially if you have blood clotting problems to begin with. Taking excessive amounts of Omega 3 can cause the blood capillaries to thin, resulting to hemorrhage. Yet there are those who claim that even 3 grams of Omega 3 are not substantial enough to make a positive difference in one’s health.
To be always on the safe side, make sure to have yourself properly evaluated before increasing your diet of Omega 3 foods. Your doctor should be able to determine what would be the safest dosage for you. Needless to say you still might be interested to know your options, which include:
Flaxseeds and Nuts
Flaxseeds and walnuts are two excellent sources of Omega 3 fatty acids. A fourth of a cup of flaxseeds yields 7 grams of omega 3 fatty acids, while the same amount of walnuts yields about 2.3 grams. You can choose just walnuts for snacks or you may combine the two together, adjusting the amounts to obtain 2-4 grams of Omega 3 everyday.
Beans and Tofu
About 0.2 to 1 gram of Omega-3 can be obtained from a cup of beans, while .4 grams of the essential fatty acids may be obtained from 4 ounces of tofu.
Fatty fish are also rich sources of Omega 3. For a four-ounce serving of salmon, halibut, and tuna, you can get 2 grams, .6 grams, and .4 grams of Omega 3, respectively. However, while eating fish is good for the health, doctors do not recommend that you do it every day, unless perhaps if you can make certain that the fish you are eating comes from the pristine waters of New Zealand where toxic wastes and heavy metals contaminating the waters are practically unheard of. Moreover, to benefit greatly from these Omega 3s, don’t fry the fish as frying destroys these essential fatty acids.
Yes, there’s about .2 grams of Omega 3 in every ounce of extra virgin olive oil. Olive oil makes a great dressing for vegetable salads.
Making wise choices when it comes to Omega 3 foods helps to maintain a healthy body.
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