We all need essential fatty acids, including omega-3 fatty acids, for optimum health. I recommend eating several servings of oily fish, such as wild Alaskan salmon, per week as a dietary strategy to help decrease the risk of heart disease, inflammatory conditions, cancer and other health concerns. However, if you find fresh or frozen wild Alaskan salmon is too expensive, try these economical choices:
- Canned salmon. Sockeye salmon is always wild-caught, costs less than fresh or frozen salmon, and has the added benefit of the canning process, which softens the bones, making them an edible source of calcium.
- Canned sardines. Another fish-based source of omega-3s, choose sardines packed in water or olive oil.
- Walnuts. A good vegetarian source of omega-3 fatty acids that promote cardiovascular health and tone down inflammation, and contain ellagic acid, an antioxidant compound that helps support a healthy immune system and that may help protect against cancer.
- Freshly ground flaxseed contains both omega-3s and soluble fiber. Grind flaxseed daily in a coffee grinder at home (buy one specifically for this purpose) and sprinkle one to two tablespoons a day on salads or cereals.
- Chia seeds. An important part of the diet of ancient Aztecs and Mayans, chia seed is rich in omega-3 fatty acids, as well as vital minerals including calcium, phosphorus and magnesium.
You can also consider a high quality omega-3 supplement. Available in liquid or capsule forms, fish oil helps to maintain a healthy blood pressure, nourish the nervous system and promote optimal outlook. Look for products that are certified free of contaminants, and begin with small daily doses, building up to the recommended amount.
Everyone's dietary needs are different based on a number of factors including lifestyle, diet, medications and more. To find out what vitamins you need, take the Weil Vitamin Advisor. This 3-step questionnaire requires just minutes to complete, and generates a free, no-obligation vitamin and nutritional supplement recommendation that is personalized to meet your unique nutritional needs.
An amazing gluten-free grain with the perfect balance of
omega 3, 6 & 9 fatty acids. Consumption of ground flaxseed on a daily
basis may help support heart, brain, prostate, breast, immune and joint
health. Check out research studies of this and cooking recipe ideas such
as using flaxseed as a substitute for eggs and butter or as a great nutty
tasting topping over yogurt, cereal, salads, smoothies & more at
www.bcof.com. "Where health comes first."
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