It’s now well recognized that healthy fats are an important part of a good diet. Wisely sourced oils such as coconut oil, cold-pressed non-GMO canola oil, cold-pressed camelina oil, avocado oil, flaxseed oil, and hempseed oil offer delicious benefits. Just keep in mind that overconsumption of even healthy fats can have a negative effect on our health.
The main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Getting adequate amounts of these three fatty acids is being touted as vital to both heart and brain health.
In April 2016, a global initiative came up with a recommended daily intake of 500 mg of ALA/DHA, which is the equivalent of about two 4 oz (113 g) portions per week of fatty fish such as salmon, rainbow trout, or sardines. A daily omega-3 supplement is also a good way to ensure you achieve the recommended levels.
Supplements for omega-3 oils are available in liquid and capsule form. Some people have challenges swallowing a capsule. A simple solution is to poke the capsule with a pin and squeeze out the contents into a beverage such as our quick and easy Citrus Ginger Shake.
Omega-3 rich foods
- soy
- walnuts
- salmon
- sardines
- hempseed oil
- chia seeds
- mackerel
- flaxseed oil