Category — Omega-3's

We hear about these healthy fats on the news, in our favorite magazines, on-line, everywhere.  Omega-3 fatty acids are useful in our bodies for cell health, regulating heart rate and carrying fat soluble vitamins (A, D, E, K) and oxygen into our cells.  They help maintain healthy skin and hair (who doesn’t want that??), protect our organs and provide a sense of satiety after meals.  A diet high in Omega-3’s will have more lean muscle, lower body fat and better health. 

The best place to get these fatty acids is from fish, flax, walnuts, pumpkin seeds, canola oil and soy. 

Flax is a favorite of mine.  You can find flax seeds, which are about the same size and shape as sesame seeds but have a more toasted color.  If using the seeds, make sure you grind them first so your body can absorb all those nutrients – a coffee bean grinder works great.  I like to sprinkle this flax “meal” on my cereal or yogurt.  I even mix it into turkey burgers and meatloaf and bake it into my banana bread! 

Flax oil is also available in stores and can easily be mixed into salad dressing, ketchup and even smoothies – the kids will never know!  Don’t heat the oil form, though.  Heating flax oil rids it of its nutritive benefits. 

A common adult “dose” of flax meal is 1 1/2 tablespoons per day.  For the oil, a guideline is to use 1-2 tablespoons per 100 pounds of body weight per day.  Kids can take in a bit less than these amounts.

Give flax a try.  I’d love to hear other ways people incorporate it into everyday dishes, so let me know your fantastic ideas.