Now that we’ve learned the many great cancer fighting properties of Omega-3 Fatty Acids– How can we incorporate them into our daily diets?
In my opinion, it is best to get your Omega-3’s from the food you eat. The best food sources are flaxseeds and salmon.
Flaxseeds contain more omega-3’s than any other known edible plant. You can add them to your smoothies, yogurt, sprinkle them on salads, etc.
I also recommend buying salmon from a reputable source that tests for mercury levels.
Here’s a great list of more Omega-3 Food Sources and how much to consume:
| Food | Serving | omega-3 fatty acids | % DV | Density | Quality |
|---|---|---|---|---|---|
| Flax seeds | 0.25 cups | 7.0 g | 156.4 | 17.6 | Excellent |
| Walnuts C | 0.25 cup | 2.3 g | 50.4 | 6.3 | Very good |
| Chinook salmon, baked/broiled | 4.0 oz-wt | 2.1 g | 46.4 | 3.6 | Very good |
| Scallops, baked/broiled | 4.0 oz-wt | 1.1 g | 24.4 | 3.3 | Good |
| Soybeans, cooked | 1 cup | 1.0 g | 22.9 | 1.6 | Good |
| Halibut, baked/broiled | 4.0 oz-wt | 0.6 g | 13.8 | 1.8 | Good |
| Shrimp, steamed, boiled | 4.0 oz-wt | 0.4 g | 8.2 | 1.5 | Good |
| Snapper, baked | 4.0 oz-wt | 0.4 g | 8.0 | 1.1 | Good |
| Tofu, raw | 4.0 oz-wt | 0.4 g | 8.0 | 1.9 | Good |
| Winter squash | 1 cup | 0.3 g | 7.6 | 1.9 | Good |
| Tuna, yellowfin | 4.0 oz-wt | 0.3 g | 7.3 | 0.9 | – |
| Cod, baked | 4.0 oz-wt | 0.3 g | 7.1 | 1.2 | – |
| Kidney beans | 1 cup | 0.3 g | 6.7 | 0.6 | – |
Unfortunately not all of us can eat the necessary foods everyday to get enough omega-3’s. Another great way to make sure you’re getting enough Omega-3’s is to take a daily Supplement. I recommend Premier Research Labs EFA oil blend in capsules or liquid.
It’s pretty amazing when you realize that you are in control of your health and well-being. Treat your body right and focus daily on a healthy lifestyle and the prevention of disease.
Be Well,
Tammy Kohlschmidt RDH, CCT, CBP
