You usually hear, "Avoid fat!" But there is a healthy source your body craves. Omega-3 fatty acids can help your body’s cells work properly, reduce your risk of heart disease and stroke, and reduce joint pain and stiffness associated with rheumatoid arthritis. They are also thought to play a role in improving memory as we age, keeping short-term memory sharp, and lowering the risk for dementia.
There are three types of omega-3s. DHA and EPA, the types found in fish, are thought to provide the highest health benefits. The third type, ALA, is found in vegetable oils, flaxseed, walnuts, and dark leafy vegetables.
Foods Rich in Omega-3s
Our bodies don’t make enough omega-3s on their own, so we supplement through food.
According to the American Heart Association, an excellent option for boosting your intake of these healthy fats is to eat two servings of fish per week, preferably baked, broiled, or poached. A proper serving size of cooked fish is about 3.5 ounces, which would be about the size of a deck of cards, or 3/4 cup of flaked fish.
Fish that are high in omega-3 fatty acids include salmon, tuna, lake trout, herring, mackerel, anchovies, Alaskan halibut, and sardines.
You should also try to get 2 to 3 cups per day of dark green vegetables like kale, spinach, and Brussels sprouts in your diet.
To get more omega-3s in your diet, here’s a great recipe for Teriyaki Salmon With Zucchini we found on Health.com for you to try.
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