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If you are the least bit knowledgeable about good nutrition you've heard about the health benefits of omega 3 fatty acids. Health care science has long been aware of the important part these nutritionally-beneficial substances play in supporting optimum heart, brain and joint function. Getting the benefits of these nutrition boosters means eating plenty of omega three rich foods. But do you know which foods are the richest sources of these healthy fatty acids?
Well, let's start with fruit and vegetables. Omega three rich foods which fall under this category include:
- broccoli
- cauliflower
- summer and winter squash
- navy and kidney beans
- tofu
- green beans
- romaine lettuce
- collard greens
- raspberries
- strawberries
Next come nuts, seeds and oils:
- Flaxseeds and flaxseed oil
- Soybeans and soybean oil
- Walnuts
- Brazil nuts
- Soy nuts
- Olive oil
- Hemp seeds
- Pumpkin seeds
Finally, there are the cold-water, high-fat fish
- Hoki
- Albacore tuna
- Sardines
- Salmon
- Mackerel
- Atlantic herring
- Swordfish
- Lake trout
While studies shows omega 3 s which come from food are better absorbed and utilized by the body, this may be a challenge when trying to find uncontaminated sources of fish. Heavy levels of lead, mercury and other industrial pollutions have tainted much of the fish population. The problem has become so prevalent, many experts warn to limit fish consumption to once or twice a month.
Fortunately, you can get around this by taking a quality fish oil supplement.
When I say "quality" I mean an oil extracted from cold-water, high-fat fish with a 2:1 ratio of DHA to EPA fatty acid.
Furthermore, I check to see that the fish is caught in close proximity to the processing area. This insures the fish is fresh, rather than frozen.
And when it comes to safeguarding against toxins, I look for a supplement whose purity is guaranteed by a process of molecular distillation. This is usually indicated by a Certificate of Analysis.
So if your looking for the best nutritional methods for boosting heart, brain and joint heath, be sure to increase your intake of the healthy, omega three rich foods listed above, along with a quality fish oil supplement. Good health has never been simpler!
Nicanor Castillo is a passionate advocate of natural health in all its forms: nutrition, supplementation and skin care. When it comes to maintaining optimum health, Nicanor knows, "knowledge is power!" Visit his site at http://www.optimum-health-fish-oil.com to get your free copy of the Fish Oil Buyer's Guide.
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