omega 3 fish oil

Did You Know?

Omega 3 fatty acid supplements are another good way to increase Omega 3 intake.


Omega 3 Deit

Lowered triglyceride levels, a healthier blood pressure measurement, quickened healing times, lowered risk of stroke or heart disease, prevention of some vision conditions, and better blood flow are a few of the benefits that can be had when people add Omega 3 supplements to their daily diet. Omega 3 fatty acids come in a variety of liquid or gelcap formulas making the supplement simple to take and very beneficial for your health.

Increasing Omega 3 fatty acids in your diet is a great step, but takes some serious planning. Canola Oil is rich in Omega 3, but it is not one of the best oils to turn to. Though expensive, walnut oil is far more beneficial than canola oil and it tastes wonderful. Flaxseed oil is another oil that you should keep on hand.

A Pantry to Increase Omega 3 in your Diet

  • Anchovies
  • Canned Chunk Light Tuna
  • Canned Sardines
  • Flaxseed Oil
  • Flaxseeds
  • Nori (Seaweed) sheets
  • Omega 3 Fish Oil Supplements (Refrigeration can keep them from going rancid)
  • Walnut Oil
  • Walnuts

Omega 3 Diet Food for your Refrigerator

  • Edamane (Fresh Soybeans)
  • Fresh or frozen fish
  • Grass Fed Organic Meats
  • Leafy Green Vegetables
  • Soy milk
  • Tofu

Sushi can be extremely high in Omega 3 fatty acids. This doesn't mean you have to eat raw fish, there are many forms of sushi that involve cooked fish and shrimp. Making your own sushi is simple. Simply lay out a sheet of Nori and spread sticky white rice over it. Down the centre of the sheet lay peeled, steamed shrimp and a variety of vegetables (usually carrots, cucumber, and avocado) and then tightly roll up and slice into rounds. Nori is rich in Omega 3 fatty acids because it is a form of seaweed, and aquatic plants are high in Omega 3. Though shrimp isn't high in Omega 3, it does contain some and contains little mercury lessening the risk for mercury poisoning. Avocado does not contain Omega 3 fatty acids, but they do contain Omega 9 making them a nice addition to the very healthy sushi.

For adults and children who will eat seafood, try brushing a salmon fillet with walnut oil and sprinkle with crushed garlic, salt, and pepper. Grill, bake, broil, or pan fry and then serve on a bed of lettuce with a dressing made from walnut oil, citrus (orange, lemon, lime, etc.) and some fresh herbs. Other fish can be prepared in this same manner for a quick Omega 3 fatty acid boost.

Due to mercury and toxins found in today's seafood, farm raised fish is best and you should limit the amount of fish you eat every week. Children are more susceptible to mercury poisoning due to their smaller body mass, so it is essential that their intake of fish is limited.

As researchers find more health benefits to Omega 3 fatty acid intake, people should start adding Omega 3 fatty acids to their diet now and start improving many aspects of their health as soon as possible. The key to a long life is prevention, and Omega 3 fatty acids seem to be the best way to watch your diet and make sure you are adding essential nutrients to your daily diet.