Before, people considered “fat” as a dirty word; however, today we have known better. Fat can be an essential part of our diet and our cells. Our body makes multiple kinds of fat but others such as omega-3 fatty acids are important as the body cannot make them. Rather, we need to consume essential fat.
The powerhouse polyunsaturated fats are main nutritional multitaskers that work to make hormones, regulate the cardiovascular system as well as aid in mental health and eye health.
Kinds of Omeg-3 Fatty Acids
Docosahexaenoic acid (DHA) and eicosapentaenoioc acid (EPA) are found in animal foods such as fish. Alpha-linolenic acid (ALA) is found just in plant foods such as flax seeds. For the body to utilize ALA, it should convert it to EPA and DHA. Because of this, ALA is a less-efficient nutrient source than EPA and DHA.
Omega-3 Super Foods
Fatty fish is commonly linked to omega-3 fatty acids. A serving of mackerel, sardines, tuna or salmon c can have up to 600 mg of EPA and DHA combined. The American Heart Association recommends two servings of fatty fish every week in their dietary recommendation. However, those who don’t like fishy dishes have other options.
Plant sources of omega-3 fatty acids include breakfast foods like chia seeds, flax seeds and walnuts. Any of these options can be thrown to your breakfast meal or choice of cereal. Keep in mind that the digestive tract cannot break down whole flax seeds so these sees must be grounded into flax meal to get the nutritional benefits.
Also, canola oil provides a decent dose of healthy fat. One or two tablespoons of canola oil used for cooking stir-fried meats or vegetables can step up your healthy fat game.
Omega-3 Enriched Foods
A number of foods such as eggs are likely to have omega-3 fatty acids when the chickens were fed a diet rich in omega-3s. Chicken feeds include ALA-containing flax or DHA-rich algae. Also, some milk products may have omega-3 fatty acids for the same reason, when it comes from cows fed with omega-3 rich feeds.
The market has introduced other omega-3 filled foods. From peanut butter to orange juice to cheese, the benefits of omega-3 to health have created a buzz across grocery stores. But, you have to ensure you get the worth of your money. It is imperative to read the list of ingredients to ensure the produce was fortified with EPA or DHA, otherwise, the omega-3 fatty acids may be added from plant-sourced ALA which is less nutritionally efficient.
Also, omega-3 and fish oil supplements are increasingly becoming popular. And Thomas Drugs has them in stock. We are a leading provider of pharmacy services in Columbus Ave. New York. You can reach us at 2128777340.
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