Adding Omega 3 To Your Diet

Omega 3 is still one of the most talked about ingredients to add to your diet

. So many ways of getting omega 3 have been exposed besides getting it by eating fish . Getting sufficient omega 3 in the diet has proven to be quite effective in preventing heart disease. If you're already suffering from a heart disease, it can be quite beneficial for you too. That makes getting omega 3 good for both people, the ones already having trouble and the healthy ones. All of us need omega 3.

The typical way people are told to get their omega 3 is through eating fish. This can provide the highest and easiest way to get enough of it. Eating fatty fish, such as salmon, tuna, halibut, mackerel or herring just 2 times a week is sufficient. 4 ounce of salmon provides you with 2 grams of omega 3. Halibut you would need to eat the same amount and only get 0.6 grams and tuna would give you 0.4 grams. All the above data is based on eating 4 ounce servings. It is not advisable to eat fried fish. It has been found that even if you are eating fish a lot, if it's fried, you are deprived of the benefits of omega 3. Eating non fried is highly recommended.

If you cannot eat fish due to any reason, then you should eat the foods containing ALA. They are plant products which many feel are much safer and easier to get than fish. You can get omega 3 from Tofu, Soybean, Canola oil, Flax seeds, Flax seed oil or English walnuts . Some of the best ones are flax seeds, which just eating one fourth of a cup full of them would give you a whopping 7 grams of the omega 3 fatty acids you need while eating the same amount of walnuts gives you just 2.3 grams. Eating soybeans, navy beans, or kidney beans will get you somewhere between 0.2 and 1.0 grams of omega 3. Eating 4 ounce of tofu gives you 0.4 grams of omega 3 .

Omega 3 can also be got from olive oil and winter squash. Using extra virgin olive oil for your salad dressing can give you the bonus of omega 3 and at the same time avoiding the bad fat . It's best not to fry using olive oil, when frying with it, you break down the omega 3 benefits.

Eating and staying healthy at the same time seems quite difficult at times. When we read how to eat in order to stay healthy all we read about are things we have to give up. Changes seem to be good, but no one wants to give up the favorites. Just try and change things a bit at a time but never fore go what you really love. You can add beans to your salads or meals, if you like vegetable soup, you can add some flax seeds to it. I bet you won't even come to know about it. Switching to extra virgin olive oil spray or liquid is another way to incorporate it into your foods and make it healthier.

Then there are always the supplements. Taking a supplement ensures that you are getting a proper dosage of omega 3 in your diet.

It's time to take notice of the omega 3 revelation. We all want to live a healthy long life. This could be the best way to do it.

by: Sandy Sachs

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