Wednesday, October 28, 2009
Omega 3's and how to increase them to your diet.
Soymilk 2 cups (16 ounces)
Flaxseed 2 tbsp
DHA eggs 2 eggs
pecans 1 handful
Tofu 1/2 cup raw tofu
Wheat germ 2 tbsp
Soybean oil 2 tbsp
Alaskan Halibut 3-4 ounces
Collard greens 1 cup steamed
Pumpkins seeds 1 handful
chunk light tuna 3-4 ounces
Soy nuts 1 handful
Sunflower seeds 1 handful
You have a few combinations to put together, and learning the combinations will be of great benefit to make sure you get these in. Try to make it second nature because that's what this mounts up to, life choices.
Benefits of omega 3 include lowering triglycerides (fats in our bodies we get from eating animal products and saturated fats) in the blood, lower systolic and diastolic blood pressure and heart rate, and decreases the production of inflammatory chemicals produced by the body.
Omega 3 and 6's can not be produced by the body. These have to be incorporated in to the diet. Unfortunately processed foods such as white bread and white pastas contain higher levels of omega 6's that usually carry hydrogenated oils and increasing the disease causing trans fats. Limit these by increasing the omega 3's above and limiting the white carbs. When you create a environment in your body with omega 3's, its tougher to develop cancer, heart disease, muscular degeneration, obesity, cardiac arrhythmia, and decreased mental function.
Here are some ways to get them in beneficial daily combinations.
Wild salmon, spinach, walnuts, soymilk, flaxseed.
eggs, spinach, walnuts, tofu, wheat germ, soybeans.
Alaskan halibut, spinach, soymilk, flaxseed.
eggs, collard greens, pumpkin seeds, tofu, flaxseed.
Chunked tuna, soy nuts, flax seed,
eggs, spinach, walnuts, soymilk, wheat germ
These are a few ways you can incorporate them in a daily routin.