Omega 3's and how to increase them to your diet.

Ways to increase Omega 3's

Wild Salmon 3-4 ounces ( deck of cards)

Spinach 1 cup steamed ( baseball)

Walnuts 1 handful

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.

 Pecans, soymilk.

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.