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Omega-3 Oils

 

"We've all been hearing about Omega-3 oils, but what are they? Omega-3 oils are polyunsaturated oils that can be found in fish and flax. These beneficial oils can help in the reduction of inflammation (muscle and joint pain) and cholesterol (triglycerides). Omega-3 oils also help to increase good cholesterol (HDLs), decrease the likelihood of cardiovascular disease and heart attacks and increase cognitive functions by reducing the tendency of blood to clot."

                                    - Judy Mayer, DTR

 

Here are the best food sources for Omega-3 oils

  • salmon
  • tuna
  • sardines
  • herring
  • anchovie
  • rainbow trout
  • mackerel
  • walnuts
  • pumpkin seeds
  • eggs ehanced with DHA*

*Docohexanoic acid (DHA) is a necessary fatty acid in the control of inflammation and in the maintenance of normal brain functions

 

Nutritional Flax

Nutritional flax, another source of Omega-3 oils, comes from the seed of a plant and is available in many different forms. Look for flax oil in the Personal Wellness Department.

  • flax oil
  • flax meal
  • flax seed*
  • fortified flax flakes

 

Flax is often found in cereals, breads and baked goods. When you add flax meal to your baking, you add a pleasant nutty flavor, extra texture and good nutrition. Replace two tablespoons of lour with two tablespoons of flax meal for the best results. Flax oil should not be heated or used in baking as the heat destroys vital nutrients.

 

*Most whole flax seeds will not be digested in the body due to the very tough seed casing and will pass through with other body wastes. Grinding the seed in a coffee or spice mill breaks down the tough casing.

 

How much Omega-3 oil should we consume daily for the beneficial rewards?

  • 1 tablespoon flax oil or fish oil
  • 2 tablespoons ground flax seed
  • Capsules: look for 1,000mg per capsule

 

Recipes

Roasted Alaskan Salmon with Honey & Balsamic Glaze

Sesame Crusted Salmon with Lime Ginger Butter

Simple Salmon with Mustard Crust

Mini Salmon Cakes

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