Guest Post by EatingWell Magazine
Learn all about omega-3s: what they are, why they’re important and what foods you can eat to increase your omega-3 intake.
The 2015 Dietary Guidelines for Americans recommend that most adults eat about 8 ounces of seafood a week to reduce the risk of heart disease. But why is it that eating fish can help your heart?
The main reason is that seafood contains two omega-3 fats associated with a reduced risk for heart problems: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Science suggests that eating about 8 ounces of a variety of seafood each week—which provides a daily average of about 250 mg total DHA and EPA—may convey these heart-healthy benefits. The problem is, many people aren’t getting the recommended amounts of these omega-3s. Try the following ideas to help you get more.
Go for omega-3-rich fish.
While all seafood contains some omega-3 fats, fatty cold-water fish have higher concentrations. Popular omega-3-rich picks include salmon and sardines (both provide more than 1,000 mg per 4-ounce serving) and tuna (about 250 mg per 4 ounces of light tuna).
Try some seaweed.
Need a reason to eat sushi? Seaweed (nori) and kelp (wakame, kombu or dulse) are both algae, which provide some DHA/EPA.
Consider fortified foods.
More and more food products fortified with omega-3s are finding their way to supermarket shelves. The following are foods that you might find fortified with DHA/EPA.
- Eggs: Eggs are fortified by adding flaxseed and/or algae supplements to hens’ feed. One large egg may contain up to 500 mg omega-3s (some of which is DHA/EPA).
- Milk: Some brands of milk add fish oil or algal oil to give a DHA/EPA boost (don’t worry, you can’t taste it!). One cup of this fortified milk delivers up to 50 mg of DHA/EPA.
- Peanut butter: As with milk, some brands are adding fish oil. A 2-tablespoon serving provides about 30 mg DHA/EPA.
If you don’t eat a lot of fish, taking an omega-3 supplement might be a smart choice. Talk with your doctor about whether supplementation might be right for you and, if so, what to look for on labels.
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