People allergic to fish and other sea foods may find it difficult to incorporate Omega-3 in their diet.
Omega-3, based on research, fights inflammation and help protect the brain and heart. Tuna and salmon contains high amount of Omega-3 but you can get your fill of healthy fatselsewhere. Health experts recommend taking one to two grams of omega-3s a day.
Photos: (sciencedaily.com)
There are actually three types of polyunsaturated fatty acids that are collectively referred to as omega-3s. ALA (alpha-linolenic acid) is found in plant sources, while DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are found in fish and shellfish. Include the following foods in your diet to benefit from the amazing health-enhancing properties of all types of Omega-3s.
Where to source Omega-3 other than in fish, read on:
* Flaxseed. Flaxseed is the richest source of ALA. Meet your Omega-3 needs with two tablespoons of ground flaxseed (3,800 mg of Omega-3s). Learn more about storing and using flaxseed. Pumpkin seeds (buto ng kalabasa) and hemp seeds also contain ALA.
* Enriched eggs. The problem here is many are allergic to proteins in egg. People with hives and other allergy are not allowed to eat eggs.
Omega-3-enriched eggs contain all three types of omega-3 fatty acids. These specialty eggs contain about 60-150 milligrams of Omega-3′s per egg. That may seem like a small amount compared to these other sources, but it’s still three times the Omega-3′s you’d find in ordinary eggs, making enriched eggs another convenient way to get your Omega-3s if you’re not a fish eater. Up to four of these eggs weekly can easily fit into your heart-healthy lifestyle, according to the American Heart Association.
* Soybeans. Surprisingly, soybeans contain Omega-3. Tofu, which is made from soybeans, contains Omega-3′s, too, but only about one-third as much as the whole cooked beans do. Add them to casseroles, soups, burritos or any other recipe that normally calls for beans.
* Canola Oil. This is less expensive than olive oil. Canola oil can also withstand higher cooker temperatures. This heart-healthy oil contains 1,300 mg of Omega-3s per tablespoon (more thanolive oil), but both make excellent choices for increasing your consumption of the Omega-3 ALA.
Source : Journal News
