Fish oil, you gotta love it! You gotta take it!
I take a lot of different supplements, and if there is only one you can take, it should be fish oil (Omega 3 Fatty Acids)
The fish that are most oily and have the highest natural concentrations of omega-3s are anchovies, sardines, herring and mackerel.
Another reason these species of fish are best for quality fish oil products is that they are smaller, have shorter life spans and are lower on the food chain. This means that they do not accumulate as many toxins as larger species of fish that live longer and eat lots of smaller fish.
Check the label for the fish mentioned above, and if it just mentions something generic like “fish oil concentrate” or “marine lipids,” it’s a good idea to pass.
About Omega-3 Fatty Acids:
Omega-3 fatty acids are essential fats that are vital for our health.
Fish oil supplementation reduces the risk of cardiovascular disease, cardiac arrest and inflammation in the body. It may also lower blood pressure, bad cholesterol and triglyceride levels. Omega-3s are highly concentrated in the brain, so it’s no surprise that fish oil also helps the brain to develop and function effectively.
When dieting, you will want to ensure that you count your calories and fat from your fish oil, I take 4 triple strength a day, two in the morning, two in the evening, for a total of 3.6 grams of Omega 3s.
Start slowly, you may develop some gastrointestinal problems if you start off taking too much, you may want to try one a day, then after a couple weeks move to two a day (morning and night) and then increase it again.
Ah, the joys of Catalonia. Just yesterday I had xató salad, with it's typical salt-cod, tuna and anchovies.
ReplyDeleteCarlos and I are fond of having a quick dinner by just opening a can of sardines and eating them with a side salad or some whole-wheat bread. I know that must sound yucko to most Americans, but the canned sardines are very good quality here. But is it a healthy choice? What do you think, Kristy? Here's the nutritional info for the can of "sardinetes en escabetx":
100 g of Galician sardines gives you:
Valor energético -- 131 kcal
Proteínas -- 15g
Hidratos de carbono -- 0,8 g
Grasas -- 7,5 g
(de las cuales: Saturadas -- 2,4 g)
Sodio 0,8 g
What do you think?
I think it is fantastic! I actually love sardines on whole wheat English muffins, I know that sounds bad too. I cannot eat that now, but in the off season I can have that, I will have almost an entire can and a muffin. You need the bread or crackers, some sort of carbohydrate as you are not getting enough from the salad at this meal.
ReplyDeleteI say carry on!