You're Not a Regular Fat - You're a Cool Fat

-


When it comes to fat consumption, there’s one type that you want to focus on – omega -3 fatty acids. Two very important long-chain omega-3 fatty acids – EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) – are mostly found in fish such as salmon, anchovies, mackerel, sardines, tuna, sturgeon, and herring. Not only does consumption of fish increase EPA and DHA, but it is a great way to get in protein, vitamins and minerals. Short chain omega-3 fatty acids are ALA (alpha-linolenic acid) and are found in plant foods such as flax, nuts, seeds, and beans. Omega-3’s are commonly related to improvement in cardiovascular health. But along with this, omega-3s can be beneficial in diseases such as cancer, depression, ADHD, and certain autoimmune diseases. This is because omega-3s are beneficial in fighting inflammation in our body. There are plenty of ways to incorporate these healthy fats into your diet!

Tips:

·         Eat two 4-ounce servings of fish per week!

·         Add walnuts or ground flaxseed to smoothies, yogurt, or salads! (make to use ground/milled flaxseed – whole seeds go undigested)

·         Choose grass-fed meats!

KH


https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/what-are-omega-3-fatty-acids

Shahidi, F., & Ambigaipalan, P. (n.d.). Omega-3 Polyunsaturated Fatty Acids and Their Health Benefits. Annual Review of Food Science and Technology, 9, 345–381. 

Comments

Post a Comment

Popular posts from this blog

Do you struggle with pre and post exercise nutrition?

-
Image
What should i eat before and after a workout? First things first…carbohydrates, proteins and fats are important for the body before  and after exercise. Exercising muscle preferentially uses carbohydrates from stored glycogen, but fats are also an important fuel source for energy production during exercise. Fats and carbohydrates are the two major fuel sources during exercise. Fats must be translocated and broken down from their storage form before they are used. Typically there is enough carbohydrate stored as muscle glycogen for exercise but as muscle glycogen stores decline, the skeletal muscle will then use some amino acids (basic components of all protein). More specifically, the amino acid leucine is used for energy.              It is important to consume an adequate amount of carbohydrates exercise to delay fatigue and minimize gastrointestinal distress. It is also important to consume enough fluids to prev...
Read more

Child Malnutrition

-
New approach to childhood malnutrition may reduce relapses, deaths http://www.sciencedaily.com/releases/2015/02/150211124024.htm               Moderate acute malnutrition is experienced by 35 million children worldwide. A new study led by researchers from Washington University School of Medicine in St. Louis has suggested that feeding children until they have met target measures of arm circumference and weight may be more important than a set 12 week feeding time. However, researchers have found that the current targets, set by the World Health Organization (WHO) may not be sufficient and raising these targets slightly could significantly reduce the risk of relapse in malnourished children; a condition that has a 37% relapse rate. The study took place in rural Malawi and was comprised of 2,349 moderately malnourished children aged 6 months to 5 years old. Children were evaluated 12 months after treatment; 1,967 rec...
Read more

Harvest of the Month

-
Image
Harvest of the Month  August – Corn Good source of  fiber Carbohydrate source for energy Antioxidants Contains vitamins and minerals ½ cup or 1 ear = 80 calories   http://www.whfoods.com/genpage.php?tname=foodspice&dbid=90 September – Watermelon High in vitamin A and vitamin C Antioxidants and anti-inflammatory support 1 cup cubed = 46 calories http://www.whfoods.com/genpage.php?tname=foodspice&dbid=31 October – Apples High in fiber Vitamin C Abundant amount of antioxidants 1 medium = 95 calories  http://www.whfoods.com/genpage.php?tname=foodspice&dbid=15 November – Squash and Pumpkin High in vitamin A, vitamin C, vitamin K, vitamin B2, B3 & B6 Many minerals  High in fiber Multiple antioxidant properties  1 cup = 76 calories  http://www.whfoods.com/genpage.php?tname=foodspice&dbid=63 Decembe...
Read more