Thursday, 07 July 2011
Omega 3s are a serious power food. Good for your brain, skin, and heart function, it is important to get a regular intake of this essential vitamin (your body does not produce them on its own!). While Omega 3s are available in pill form, there is nothing like the real thing. US News just published a list of the best ways to get this beneficial nutrient. Here is my take on how to get Omega 3's in your diet.
The federal government's guidelines suggest 8 oz a week. Highest in omega 3s? Anchovies, Sardines, and Salmon (Ill take the salmon please). Fish can be mixed in pasta or salad dishes- nothing like a good seafood linguine!
Add flaxseed oil, canola oil, or soybean oil to your diet for an easy dose of alpha-linolenic acid, a type of Omega-3. I love flaxseed oil in smoothies or salad dressing, and canola oil is easy to cook with.
Kidney, pinto, and mungo beans all are high in Omega-3s-- and, bonus! Fiber. My favorite new lunch time recipe is a quesadilla on a whole wheat tortilla with Kidney beans melted in with the cheese. Add some avocado and salsa? Delicious.
Nuts and seeds
The more oily the nut, the better: walnuts and flaxseeds have some serious power. Try flaxseeds in a smoothie or on a salad. Walnuts go with just about everything, from oatmeal to salads.
This leafy green is good for just about everything: fiber, iron, and you guessed it: Omega-3s. Try using it as a base for your salads. If that doesn't work, sneak it into pasta or meat dishes.
Broccoli, cauliflower, and winter squash are all different and delicious ways to get Omega-3s. Roast the squash with some salt and pepper or steam yourself some fresh broccoli-- fiber and Omega-3s! Yum.
There you have it! Some different ways to try getting Omega-3s in your diet.
Do you try and consume Omega-3s? What's your favorite way to do it?