Incorporating Foods High in Omega 3 Fatty Acids Into Your Diet

If you have watched the news or read a health magazine in the past few years you have no doubt heard of Omega 3 fatty acids. Your probably are aware you should be including foods high in Omega 3’s into your diet. But, you might not be certain what exactly they do for you or what types of foods are rich in these Omega 3’s.While science is still trying to determine all of the ways that Omega 3 fatty acids help our bodies, they do have evidence that they reduce inflammation and help lower risks for diseases like cancer, heart disease, and arthritis. They have also shown that the concentration of these essential fats in your brain can aid in memory and brain function.
 
There are studies that have linked foods high in Omega 3s to lessened symptoms of depression as well as improved skin conditions and promoting healing of wounds. Research even shows that a diet rich in Omega 3’s lowers cholesterol and blood pressure. 

So, how can I get some?
By increasing the amount of foods high in Omega 3s in your diet you can reap some of these great benefits.

Foods rich in Omega 3’s include:
• Walnuts
• Flaxseeds (great sprinkled on oatmeal)
• Salmon
• Soybeans
• Shrimp
• Tofu
• Scallops
• Squash
• Tuna
• Halibut
• Sardines
You can also take Fish Oil supplements.

How much Omega 3 fatty acids do I need in my diet to reap the benefits?
You may be surprised to hear that the FDA recommends we get only 3 grams per day if we are getting them from foods high in Omega 3 fatty acids. However, they warn against getting any more than 2 of those from supplements. To put this in perspective, you will get approximately 2 grams of Omega 3 fats in a 4 ounce serving of salmon or 2.3 grams in a quarter cup of walnuts.

It may seem like quite an effort to get Omega 3 fats into your diet particularly if you are not accustomed to eating those foods high in Omega 3 fats. If you are looking for a great Omega 3 supplement to help ease the transition, take a look at the Core Omega 3 supplement to make the benefits of Omega 3 fats much more accessible.