WELLNESS

We need from 500 to 1,000 mg of omega-3 daily.

Omega-3 fatty acids are essential fats. Although not produced by the human body, essential fats are required for your optimal health. Omega-3 helps to prevent cystic fibrosis, cognitive decline, rheumatoid arthritis, certain cancers, pulmonary hypertension, heart disease and strokes.

Researchers at Harvard T.H. Chan School of Public Health have identified three ways to include omega-3 in By Tami Charbonnet

OMEGA

An Essential FAT

your nutritional plan: • Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) found mainly in fish, are sometimes referred to as marine omega-3s. • Alpha-linolenic acid (ALA), the most common omega-3 fatty acid in most Western diets, is found in vegetable oils, nuts (especially walnuts), flaxseeds and flaxseed oil, leafy vegetables, and animal fat (especially grassfed animals). The human body generally uses ALA for energy and its conversion into EPA and DHA is very limited.

For optimal health and wellness, add these omega-3 rich foods to your diet:

PLANTBASED SOURCES FOR OMEGA-3:

Flaxseed Peanut butter Pumpkin seeds Walnuts Oatmeal Brussels sprouts Kale Mint Parsley Spinach Seaweed

FISH-BASED SOURCES FOR OMEGA-3:

Halibut Mackerel Salmon Tuna (fresh) Herring Oysters

FORTIFIED DAIRY AND JUICES WITH OMEGA-3:

Eggs Soy milk Green super food juices Yogurt

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