Omega-3 Foods: Mouthwatering Recipes For Complete Eating

There’s nothing like a fresh green salad topped with a pan-seared salmon filet. As delicious as this meal is, it’s actually loaded with omega-3, the most beneficial nutrient known to man.

Without laundry-listing the proven benefits of omega-3, I want to share some foods with omega fats that you’ll actually enjoy eating.

Omega-3 Recipe Starters

Let’s start with some walnuts, perhaps candied walnuts, on a bed of fresh greens. Throw in some roasted squash, navy beans, and a big hunk of tuna. You’ve got yourself another tasty salad with all the ingredients of omega-3 success. Your choice of dressing–most creamy dressings are high in vitamin E. That’s an added bonus.

So, we know about nuts an beans, let’s move on to different kinds of fish. Have you ever tried arctic char? This fish tastes like salmon, but actually has more omega-3. You’re not going to find a better omega-3 food. The cold arctic waters have packed this fish with beneficial oils, so grill it up. Have some spinach or another leafy green on the side, maybe some kale seared with extra virgin olive oil. Top that with a few grilled scallops, and you’re good to go.

Do you like shrimp? Who doesn’t like shrimp. Grill five shrimp–don’t grill away the fat, and don’t forget the olive oil. Throw these on some pasta, if you can handle the carbs. Saute together with some cooked soybeans, your choice of veggies and seasonings, and you have another wonderful omega-3 meal.

Don’t Worry: When You Can’t Find Omega-3 Foods

It’s tough in the US to have an endless supply of fatty fish and quality greens. It takes a lot of greens and nuts to make up for one serving of fish. Also, if you happen to be traveling, you’re likely aware of the harmful toxins lacing fatty fish. Remember to be careful.

Your alertness is your most healthy asset. It’s been easy to stay on top of things like mercury in the past. Today, chemicals worse than mercury are found in fish and other omega-3 rich foods. The safest way to get your fatty acids is in a distilled supplement. I had trouble finding a good supplement myself, and there’s no reason for you to go through the same research hassle.

When you can’t cook your omega-3, don’t let your nervous system starve.

We both know the pitfalls of sacrificing health for pleasure, but don’t worry too much either. After all, what’s the worst that could happen?

Omega 3 Oils

Many people believe that more is better when it comes to something being concentrated. The view that the “more the merrier” is good for you is not always true when it comes to omega 3 oils. A sustained gentle rain is usually more useful than a hurricane. This article will try and offer some practical information on how to get the “best bang for your buck,” both financially and health wise.

If you are looking for a supplement with the highest concentration of omega 3 oils, you probably are looking for the maximum health benefits. Nothing wrong with that except that you can overdo taking anything – even water. The best source for omega 3 oils are wild, cold water fatty fish. Anytime you are dealing with fish products it is more important to worry about quality first and concentration later.

There are too many differences in the quality of fish oil to list here but here are a few of them.

  • The fattier the fish, the better. Salmon, tuna and hoki [Southern ocean] are loaded with omega 3 oils.
  • Some areas of the world are cleaner than others. The Southern ocean near New Zealand is probably the cleanest. Look at the map – lots of ocean and relatively few people or ship traffic.
  • The North and Baltic seas used to be better but all the traffic from northern Russia to Europe and the Scandinavian countries has clouded those waters. The Atlantic and Pacific oceans are the worst. In fact, California requires warning signs in stores about fish from these waters. The FDA warnings about consuming too much fish are even broader.
  • How far does the fish travel before processing? Long trips in tankers are not good for a source that loses freshness quickly. Open the bottle to your supplement. It should have a faint fishy aroma or none at all. Anything else, like perfumes for instance, are usually masking a lack of freshness or just plain rancidness.

Lets get back to concentration levels. There are eight different types of omega 3 oils. The main ones you find in fish are the most essential – DHA and EPA. DHA is generally regarded as the most important of the two for optimal health benefits. If your supplement is highly concentrated but low in DHA you are not getting everything you need. There are a lot of these products, if for no other reason, because it is cheaper to have a highly concentrated EPA mix.

Also, look at the dosage. My supplement has 500 mg of omega 3 oils [280mg are DHA] in each soft gel capsule. I can go to any retail store and find numerous products that would require three tablets of dubious purity to get the same dosage.

Now it should be clear that there are many things to consider in order to get the best omega 3 oils at a good price. Keep on researching these marvelous nutrients. This article should only be an introduction to your education. To start getting more detailed information, please visit my website.

Truth About Omega 3 and Retina Health Demystified

Have you heard about the connection between omega 3 and retina health? Omega 3 fatty acids offer a lot of health benefits and promoting a healthy retina is one of them. Omega 3 and retina health are directly linked and omega 3 is important not only in the development of the retina but in the prevention of retinopathies as well.

What is the retina in the first place? The retina is the tissue lining the surface of the eye. It is sensitive to light and exposure to light triggers a series of chemical and electrical activities that produce nerve impulses. These nerve impulses travel to the different visual centers in the brain through the optic nerve fibers. It can be compared to the film of a camera where images from the lens of the eyes are focused on the retina.

The retina of the eyes of a newborn is actually made up of about 70% omega 3, specifically DHA and EPA. Pregnant mothers who increase their omega 3 intake contribute a lot to healthy eyesight and good visual acuity of their baby due to a healthy retina.

There is also a link between omega 3 and retina problems. Studies show that omega 3 fatty acids can help prevent retinal diseases like age-related molecular degeneration and retinitis pigmentosa. Omega 3 fatty acids work by combating cell damage in the retina of the eyes. Studies also show that omega 3 has bio active mediators that help protect against abnormal growth of blood vessels in the eyes which is the case in some retinopathies.

The connection between omega 3 and retina health is very strong that is why it is important that we get enough omega 3 for healthy vision. How can we get omega 3, specifically DHA and EPA omega 3 fatty acids? One way is by eating fatty fish. Fatty fish like tuna, salmon, and hoki are naturally rich in DHA and EPA but you have to make sure that you have to consume it regularly each week.

Another way to provide the body with omega 3 is through fish oil supplements. Fish oil supplements are meant to be taken daily on a regular basis. When choosing supplements, make sure that it has undergone molecular distillation to ensure that it is free from toxins and impurities. It should also have as much as 28% DHA and at least 12% EPA.

Healthy eyes help you live a good and happy life. Omega 3 can help keep your eyes healthy so what are you waiting for? Visit the resource below for more information on how omega 3 can help your health.