| Double your daily servings of omega-3 foods |
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(NC)—Even when trying to shed a few pounds, don't deprive your body of enough beneficial fat, especially omega-3. Health specialists say that most of us consume less than half of what we actually need.
It's wise to cut down on saturated fat and eliminate trans fats, but for optimum brain function and a healthy nervous system, the importance of omega-3 fatty acids every day cannot be over overstated. “Most research data shows that the average North American daily diet contains about one gram of omega-3, whereas two to four grams minimum are recommended,” says Dr. Doug Tkachuk at LifeLabs, a leading diagnostic test centre. “This means doubling, tripling or even quadrupling our consumption of this essential fatty acid. Approximately 2 percent of total daily calories should be omega-3 because it has shown to help in the fight against depression, cardiovascular disease, type 2 diabetes, fatigue, dry and itchy skin, brittle hair and nails, joint pain, and lack of concentration.” There are blood tests available to pinpoint an omega-3 deficiency, but you can also be pro-active and become aware of the nutrient values in all your meals. Research data indicates that omega-3 is better absorbed from food than from supplements, although the choices are limited. Take a look at these omega-3 food tips, courtesy of LifeLabs:
• Fish and Seafood: A selection of salmon, sardines, snapper, halibut, tuna, shrimp and scallops are highly recommended a few times a week. • Walnuts and Flaxseeds: Add them to favourite recipes, to salads, soups, baked goods, and granola. • Legumes: Soybeans, tofu, beans and winter squash should become a staple on your grocery list. • Olives and Olive Oil: Add olives to salads, pizza, pasta sauces, or serve them on your pickle tray. Use high quality olive oil in cooking, salads, appetizers, and dips. |
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(NC)—With the cost of food on the rise, there's no better time to start growing your own organic herbs, fruits and vegetables. The best part about incorporating edible items into the garden (aside from the taste and health benefits) is that you don't need to be an avid gardener or have a large garden space to get started.
