November 29, 2015
Ask the RD: Omega-3 Fatty Acids
There are two types of omega-3 fatty acids in fish, and they are called EPA and DHA. DHA is present in the nerve endings in our brain. Plant-based sources of omega-3s contain ALA.
We have been eating more salmon and other kinds of fish to get some omega-3 fatty acids in our diets. I also eat flax and chia seeds daily with my morning oatmeal.
My energy bites snacks contain ground flax which is rich in omega-3.
Which foods contain omega-3s?
-Fish and seafood
-Vegetable oils
-Nuts
-Seeds
-Soy foods
-Beans
Tips to get your daily omega-3:
-In cooking, use oils rich in omega-3 (canola, soybean, flaxseed and walnut oil).
-Add ground flax (must be ground) and/or chia seeds to your oatmeal- I do this 5 days per week and love it!
-Toast up some walnuts and eat them for a snack.
-Eat edamame for a side dish for a meal.
-Have a 4 oz serving of fish for dinner at least twice a week. Great options include salmon, tuna and trout.
-Take an omega-3 supplement. (Most days of the week, I take an omega-3 supplement to make sure that I am getting enough.)
Since the benefits of omega-3 fatty acids are so high, I usually take a fish oil supplement to make sure that I meet my needs. I love the ones from Nature’s Truth ®. They have a lemon flavor to them which helps to mask the taste of the fish. If you have ever taken a fish oil supplement before, you may know about the “fish burps” that may come with taking omega-3 supplements.
The lemon flavor helps to reduce this. This fish oil is purified to eliminate mercury and other heavy metals. Just take 2 capsules per day for your EPA and DHA!
Sources
http://www.eatright.org/resource/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/what-are-omega-3-fatty-acids
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
Disclosure: This post is sponsored by Nature's Truth as part of my ambassadorship with them. I received product and compensation for this post. All opinions are my own.
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