Food: Omega-3 In Your Diet

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Omega-3 In Your Diet
Thursday, December 29, 2005

If you have been trying to add more fish to your diet because of research about its health benefits, then you should educate yourself on what, exactly, those health benefits are. The reason that seafood has been in the news is because it is plentiful in omega-3. This fatty acid has become the wonder-drug of nutrition in recent years after a number of studies have suggested that not only does it help with depression, but it enhances the body's immune system and helps protect the heart. That research led to suggestions that people eat at least two servings of foods rich in omega-3 acids per week.

The problem is that seafood is pricy, and many people cannot stomach the cost. Seafood, especially if it is fresh, can be expensive. There are some ways around these problems, though. First, try to find fresh frozen seafood. Please note that fresh frozen is not breaded fish sticks. Go to your local grocer or a seafood market and look for seafood that is packaged and frozen. You often can find white fish, such as tilapia, this way. In many markets, you will even find catfish nuggets, crab pieces, and lobster tail. The fresh frozen varieties will not be as expensive.

Fish can be very tasty when you cook it right. If you do not care for baked fish, try it with seasoning. Pick up some packets of Chesapeake Bay seasoning or try adding garlic and lemon juice to a skillet with small pieces of fish. There also are many catfish stews and other soups out there that mask the strong taste of fish. Do not forget shrimp and other forms of seafood either as they have a weaker taste.

Other options are to check beef and eggs. Omega-3 is not present in large amounts in any of these products, but many producers are starting to catch on to the demand of the foods. For example, look for grass-fed beef instead of processed food-fed. Also check your dairy case. Many eggs are now only fed special diets that are rich in Omega-3. Look at the labels, and you should be able to find something for you. Also check the cholesterol content, however, so that you can be sure that you will not be hurting your health in other areas. You will need to eat an egg a day to get enough Omega-3, and you need six ounces of beef per week.

There are a number of vegetarian sources of Omega-3, too, so be sure to check them out. (Plus, you can add great variety to your diet if you look around for new ideas.) A number of nuts, such as walnuts, are great sources for the acid, but watch the fat content. Also try out soy-based foods, such as tofu. They have no fat, little cholesterol, and plenty of good nutrients. If you cook often, try using canola oil and bake with flaxseed flour.

Your last resort may be to try a supplement. Check your health food store or a nutrition store, and you may find that you will be able to use a supplement to help you get enough of the acid. Ask around and make sure that you are getting the right supplement. Check the label to see how much of the acid is contained in it. Just remember that it is always better to get your nutrition from your food, so do not rely solely on the supplement.

Do try to add Omega-3 whenever you can. It has so many health benefits that it is worth altering your menu a bit to try to add it in. Do not be afraid to ask questions of natural food dieters or people who work in the stores. You also should be on the lookout for good recipe ideas that will help you learn to eat fish. There are so many spices available that you can often dull the taste of the fish if it is that unappealing to you. Keep salads and other dishes in mind, too, as they can provide vegetables and other nutrients as well and give you a variation on cooking fish. If you keep experimenting, you will discover limitless ways to add Omega-3 to your diet.

By Julia Mercer

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