You may have heard of the importance of omega-3 fats into your diet and the numerous health benefits that come from it. Incorporating omega-3 fats into our daily diet has proven to have very notable results in decreasing risk of heart disease, cancer, dementia, Alzheimers disease and depression. All of which sound like things every person would want to avoid!
So, what are these magical fats?
There are 3 types of omega-3 fats, ALA (alpha-linolenic acid), EPA (eicasapentanoic acid) and DHA (docosahexaenoic acid). Surely it would be ideal to incorporate all of the three into our diet, but each can come from different sources. EPA and DHA are commonly found in fish– salmon, mackerel, anchovies, sardines etc. ALA can be found in soybeans, walnuts, flaxseeds as well as milk, eggs and margarine.
Sources of Omega-3 Fats Image: Mr-Ginseng.com
Wait, did you say fish?
For those of us on the West Coast who are fish fanatics, this should be no problem at all. What if you aren’t, though? Does this mean that you are doomed to an omega-3 deficiency?
The good news is that you can get your source of omega-3 fats from many other food sources besides fish! When you walk down the grocery isle, you will probably recognize labels that say “omega-3”, “ALA”, “EPA” or “DHA”. Many products in the dairy isle as well as some grains and cereals have these added benefits.
But what happens if you are a vegetarian or a vegan (on top of despising the taste of fish)? There are several omega-3 supplements available on the market that meet this dietary need. It may be smart, however, to consult with a health care professional before starting on a supplement.
Omega-3 Supplements Image: Jamieson Vitamins
Of course, eating fatty fish is a major source of omega-3 fats and many other health benefits, but this should also be done with caution- women who are pregnant or breastfeeding should be careful about their fish intake due to risk of higher levels of mercury.
This video from National Geographic ©2012 highlights some of the important elements of omega-3 in our diet:
Bottom line- eat healthy and know your options! Omega-3 fats do not need to be “fishy”!
Blog post by: Nakisa Kiai
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