Foods That Bring Omega 3 EFA’s To The Table
A great source of omega 3 fatty acids. It’s first on my list of fats that are good for our bodies. Having just two 4-6oz. servings per week is sufficient. Pair that with some fresh steamed veggies and you’ve got a plate packed full of nutrition.
Another great source of omega 3 fatty acids. The walnut shells actually look like a brain and coincidentally bring many brain-health benefits with them, including improvement of cognition and delayed symptoms of depression, Alzheimer’s, and dementia. A handful each day is enough to reap the benefits.
Olives and Oil
A great way to add omega-3′s to you diet. Replace some of the butter in cooking with olive oils. This is easiest for savory items such as herb breads, rolls, main-dish casseroles and omelettes. Be sure to store your oil away from heat to prevent the breakdown of nutrients. Choose extra-virgin olive oil.
Flaxseed and Flaxseed Oil
These are available as whole seeds or ground. The only way they can be effectively absorbed by our bodies is in the ground form. When you buy them in the ground form, you should keep them in the refrigerator to prevent spoiling. They have a slight nutty taste and are easy to disguise in food, too. Sprinkle 2 tablespoons in your yogurt, cereal, oatmeal, over salads, in baked goods, eggs, or in smoothies.
Flaxseed actually contains the highest amount of omega-3’s you can get in your diet at one time. At about 75 calories per serving – 2 tablespoons – you get approximately 146% of your daily value1 for omega-3’s.
Whether you want to prevent a disease, cure a disease or maintain overall good health, remember that each bite you take makes a difference in the way your body is responding inside. Like anything, change takes some time getting used to. Changing your diet and the way you eat is no different. Start out slow and set reasonable goals.