How Much Omega 3 Should I Take Daily?
Add More Omega Fatty Acids to Your Diet!
Most people try hard to cut fat out of their diets. However, there are some fats that you want to add to your diet, such as omegas. The term “omegas” is a reference to the omega 3, 6 and 9 fatty acids. One easy way to add more omega fats to your diet is to buy omegas online. However, a better way is to eat foods that are rich in omega fatty acids.
We all have heard about the omega 3 fatty acids benefits, but how’s about those omega 6 and 9 fatty acids? And exactly how much omega 3 should I take daily? How much fatty acids do foods that are high in fiber actually contain? Below is a list of ways that can help you add more omega fatty acids to your diet.
1. Eat More Fish
Start off by adding more fish to your diet. Many families eat chicken, beef and pork throughout the week. In fact, doctors recommend that people eat at least two, 75-gram servings of fatty fish every week. Which kinds of fish should you be eating? Studies show that cold-water fish contain the most omega 3 fatty acids. These include sardine, mackerel, herring and salmon.
2. Embrace the Flaxseed
Another good source of omega fatty acids is flaxseed. You can easily add flaxseed to smoothies or cereal for extra omega 3 fatty acids benefits. You won’t be able to taste the difference either. Another option is cooking with flaxseed oil and also to use flaxseed oil as a dip or dressing. It has a crisp, clean taste that goes perfectly with salads.
3. Eat More Dairy Products
While not everyone can have dairy, it’s worth noting that it also contains a lot of omega fatty acids. Some examples include milk, yogurt, and eggs. Just be aware of how many eggs you eat because they’re also high in cholesterol.
4. Cook With Olive Oil
Have you heard experts say that cooking with olive oil is good for your health? That’s because it’s full of omega fatty acids. Olive oil is also proven to reduce heart disease and the development of type two diabetes. With all oils, however, don’t go overboard. The old saying that “too much of a good thing is bad” is true in this situation.
5. Add Kidney Beans Into Your Diet
Kidney beans are a great way to add more fiber into your diet. However, they contain a healthy amount of omega fats as well. Thankfully, adding more foods that are high in fiber into your diet isn’t hard. Just thinking of the kidney beans, a yummy pot of chili or any Mexican-inspired dish go perfectly with beans. Kidney beans don’t only taste good but are versatile to cook with.
6. Buy Grass-Fed Organic Beef
While eating fish is good for you, you don’t have to completely give up red meat. In fact, cow meat contains both omega 3 and omega 6 fatty acids. With that said, buy grass-fed cow meat instead. Studies show that cows with grass diets tend to produce meat with more omega fats. Cooking grass-fed organic beef during the week is a great way to change your dinner menu too.
Not all fats are bad for you. In fact, some of them are essential to your overall heart, brain and eye health. Omega fatty acids are examples of fats that you want to add to your diet. Whether you buy omega supplements online or eat more foods that contain omega fatty acids, it’s important to add these essential fats into your diet.
Take good care of yourself!