Most folks are hip to the fact that they need more omega-3 fats in their diet, but that doesn’t mean they’re actually eating enough. Here’s a refresher on why omega-3s do the body good and some delish recipes to boost your intake.
Health Benefits
There are 3 main types of omega-3 fats that are typically referred to by their abbreviated names DHA, EPA and ALA. The DHA and EPA types are plentiful in fish and help fight inflammation. They also contribute to heart health, brain function and immunity. If that’s not enough, they also help with healthy joints, skin, eyes and skin. The ALA type of omega-3 is found mostly in plant-based foods. Once eaten, the body converts ALA to a small amount of DHA and EPA. ALA-rich foods are good for you for a variety of reasons but to really reap the benefits of omega-3, you want to make sure to get most of them from EPA and DHA.
Foods
Experts recommend getting about 1,000 milligrams of omega-3s per day, mostly from DHA and EPA.
Salmon
Salmon is one of the best fish choices for healthy fats. A 4-ounce (raw) portion will serve up more than 1600 milligrams of DHA and EPA.
Recipe: Blackened Salmon With Mango Salsa
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We’ve been filling you in on the good, bad and ugly details about popular vitamin, mineral and herbal products but there are a lot of other supplements out there. Here are the facts on five of the most common – are they worth it?
Multivitamins
While they seem harmless, multivitamins can be a cocktail of dangerous ingredients including toxic amounts of vitamins and minerals, herbs and other substances that may cause side effects and interact with medications. If food allergies, dietary restrictions, or pregnancy warrant taking some extra nutrients from a multivitamin, look for one that only contains vitamins and minerals. Beware of bizarre herbs, “proprietary blends” and other ingredients you don’t recognize. Pass on products that have more than 500% of the Recommended Dietary Allowance (RDA) listed on the label.
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Many people focus on losing weight this time of year, and often that means going on a diet. To help, we wanted to start a series looking at some popular ones. As always, Healthy Eats is about eating well every day — not encouraging crash diets or fad foods — but we still want you to know these diet basics.
First up: the Mediterranean Diet. Salmon, olive oil, red wine and almonds top the list of must-eat foods in this diet plan. They’re all healthy picks, but read on to learn if this diet is the right choice for you.
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My dad and hubby occasionally pop open a can of sardines and eat them for breakfast or even a snack. Although they’re not my favorite food, sardines are a popular dish around the world. Whether you love or hate them, there’s no denying how low-cal and nutrient-packed they are.
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You’ve grilled chicken, burgers and even veggie kabobs this summer, but haven’t gotten around to fish, right? Well, get in these heart-healthy tuna steaks before the season wraps up. Each 259-calorie piece is packed with omega-3 fats and several energy-boosting B-vitamins. Pair the tuna with fresh greens or a grain salad, and you’ve got a light meal perfect for a hot day.
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From this week’s nutrition headlines: Millions of kids seriously lack vitamin D, specialty drinks are the newest fast-food trend and Japanese women are guzzling collagen in hopes of staying young. Weird, right?
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Omega-3 fats get a lot of attention for their health benefits, but what about omega 6? Learn the difference between these fats and if there’s any truth to the rumors that they’re bad for you.
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Skip the bagel and try this instead. This dish’s smoked salmon and pumpernickel bread boost your daily dose of omega-3 fats and whole grains. Experiment with different veggie toppers: carrots, radishes or bell peppers. And this isn’t just for a morning meal — try it for a quick lunch, too.
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