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.
Tammy Kohlschmidt RDH, CCT, CBP