Gesonde Vet (Healthy-fat foods) Omega 3

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"Omega-3 fatty acids" is een van die gesonde soorte vet. Jou liggaam kan dit nie vervaardig nie, jy moet dit mondeliks inneem deur sekere kossoorte te eet, of aanvullings te drink.

Vis
Avokadopeer
Plantsade (Sonneblom- pampoen)
Neute
Olyfolie
Groente
  Donkergroen veggies soos spinasie, kale, Brussels-spruite, ens.
Eiers
Gemaalde flaxsaad
Gedroogte bone

As julle nog iets het om by te voeg sal ek dit waardeer. 

[Meraai vannie Baai]

Fish: Top Source of Omega-3 Fatty Acids
Look for seafood rich in omega-3s, such as:

Halibut
Herring
Mackerel
Oysters
Salmon
Sardines
Trout
Tuna (fresh)

Dairy and Juices Fortified With Omega-3s
You'll likely find the following foods fortified with omega-3 fatty acids:

Eggs
Margarine
Milk
Juice
Soy milk
Yogurt

Grains and Nuts With Omega-3s
Bread and pasta are some of the foods most commonly enriched with omega-3s. You'll also find them in whole foods like seeds and nuts. When shopping, look for omega-3s in:

Bread
Cereal
Flaxseed
Flour
Pasta
Peanut butter
Oatmeal
Pumpkin seeds
Pizza, packaged
Flour tortillas
Walnuts

Fresh Produce With ALA Omega-3s
Vegetables, especially green leafy ones, are rich in ALA, one form of omega-3 fatty acids. Although ALA isn't as powerful as the other omega-3 fatty acids, DHA and EPA, these vegetables also have fiber and other nutrients, as well as omega-3s.

Brussels sprouts
Kale
Mint
Parsley
Spinach
Watercress

Oil With ALA Omega-3s
Oils can be a good source of ALA omega-3s, too, including:

Canola oil
Cod liver oil
Flaxseed oil
Mustard oil
Soybean oil
Walnut oil

Baby Food With Omega-3s
Research suggests that the omega-3 fatty acid DHA may help babies' brains develop, which is why you can find them in:

Baby cereals
Infant formula
Jars of baby food

Other Omega-3-Enhanced Products
You can also find omega-3s in:

Supplements
Children and adult vitamins
Meal replacement bars
Protein powders
Weight loss shakes

As with most nutrients, whole foods trump any enriched, fortified, or processed foods. Omega fatty acids can oxidize if overly processed or allowed to become stale, so fresh is best.

Getting more than 3 grams a day of omega-3s may make bleeding more likely. You're not likely to get that much from a typical diet. Talk with your doctor before taking high doses of omega-3 supplements.


Bron: http://www.webmd.com/diet/guide/your-omega-3-family-shopping-list

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Dankie Raaitjie, ek waardeer.