by Dana Angelo White in Healthy Recipes, July 26, 2012
by Toby Amidor in Healthy Recipes, December 29, 2011
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.
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.
Experts recommend getting about 1,000 milligrams of omega-3s per day, mostly from DHA and EPA.
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
Last month we told you why we’re cuckoo for almonds. Now we’re talking walnuts. Did you know these babies have more omega-3 fats than any other nut?
Walnuts are the fruit of the walnut tree, which grows in temperate areas throughout the world. Walnut remnants were found in France over 8,000 years ago. They made their way from Europe to the U.S. by English merchant ships. Today, the main producers of walnuts are China, the U.S., Turkey, Romania, Iran and France.
The three main types of walnuts are white (AKA butternut), black and English (AKA Persian). English walnuts are the most widely available, they are found year-round, with California growing 99% of them.
Black walnuts have an extremely tough outer shell, making them very difficult to crack. They have a strong bitter flavor, and can go rancid pretty quickly due to their high fat content. White walnuts have a rich and oily center and are typically used for baked goods and candies. They also have a high fat content and go rancid quickly.