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Tasty Foods with Omega-3s

Posted on 29th Jun 2017 @ 3:19 PM

Article Highlights
  • Importance of a clean diet
  • Top Foods to boost Omega-3s
  • Unhealthy foods to avoid
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You've heard about the importance of eating plenty of foods with Omega-3, as well as supplementing with krill oil. But what are the best food sources for Omega-3? Read on to learn about how to increase your intake of foods with Omega-3.

Flaxseeds and Walnuts
Containing some of the highest concentrations of Omega-3s in plants, flaxseeds contain 3.6 grams of Omega-3 fatty acids per one-quarter cup. Walnuts contain 2.7 grams. Add flaxseeds to breads, smoothies, or your oatmeal, and add walnuts to top your salads or yogurt, and you could easily reach four grams of Omega-3s in a day.

Beans
A cup of soybeans (also known as edamame), navy beans, or kidney beans can provide 0.2 to 1 gram of Omega-3s. Try these in soups, salads, or as tofu to get plenty of these foods with Omega-3.

Fish
For every 4-ounce serving of fish, you can get about 1.3 grams of Omega-3s. Some great fish sources of the fatty acids are salmon and sardines.

Winter Squash 
Winter squash, like acorn or butternut, contains about 0.2 grams of Omega-3s per serving.

Vegetable Oils
There are about 0.1 grams per 3 tablespoons of Omega-3s in extra virgin olive oil.

Dairy and Juice Fortified with Omega-3s
Eggs, margarine, milk, soy milk, yogurt, and juice can all be foods with Omega-3.

Fresh Produce
Vegetables like leafy greens are rich in ALA, one of the three Omega-3s. Try Brussels sprouts, kale, mint, parsley, spinach, or watercress.

Supplements
While not necessarily considered a food, krill oil is certainly a great source of 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 DISEASE.
**SIMOPOULIS 2011/P204/A, B (SIMOPOULIS AP MOL. NEUROBIOL. 2011/44:203-215)

† Supportive, but not conclusive research shows that consumption of EPA and DHA Omega-3 fatty acids may reduce the risk of coronary heart disease. ♦The MegaRed 3X formulation uses a self microemulsifying drug delivery system (SMEDDS) technology to support high absorption. Studies show that applying the SMEDDS technology to highly concentrated fish oils dramatically improve the absorption of both EPA and DHA

 

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