Omega 3 EFA’s (Essential Fatty Acids) are essential because our body is unable to manufacture them.
Food manufacturers are now ‘fortifying’ a number of different processed food products with Omega 3. However it’s possible to easily meet your Omega 3 needs from basic whole foods.
A huge shout out to fat loss expert Tom Venuto for creating this list:
1. Eat fatty fish at least twice per week and even daily if practical and economical for you. If not, you could supplement with fish oil (1.5-3 grams of combined DHA/EPA daily)
2. Omega 6 fatty acids are also essential, but most people have an unbalanced omega 3 to omega 6 ratio. This can be remedied by increasing the omega 3 consumption and or reducing the omega 6 consumption (by decreasing intake of processed foods, refined grains, and supermarket cooking oils, with the exception of extra virgin olive oil)
3. Grind up flaxseeds and sprinkle them on salads or add them to oatmeal, protein shakes or morning cereals. Alternately, supplement with flaxseed oil; 1 tbsp is equivalent to 3 tbsp flaxseeds (use as a supplement; Not for cooking)
4. Snack on walnuts, which contain modest amounts of omega 3 fats (other types of nuts and seeds can also contain significant amounts of omega 3 fats)
5. Increase your consumption of leafy greens which contain small amounts of omega 3 fats.
6. If you eat red meat, try game meats or grass fed beef or bison. they don’t have nearly the quantity of omega-3 as marine sources, but they are higher in omega-3 and have a better omega-3 to omega-6 ratio than conventionally raised and fed beef.
7. Try omega-3 fortified eggs instead of regular eggs.
About that last one; back in the day I used to keep chickens. Some breeds (such as Araucana) laid eggs that were supposedly higher in Omega-3 – although some people see this as a myth.
Nowadays poultry farmers feed chickens more kelp meal and polyunsaturated fats in order to increase Omega 3 EFA’s in the egg.
Read more at: depkhoenews.com
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