Incorporating Omega 3'S

There are tons of Omega 3 supplements on the market. We use Vitality Coldwater Omega-3™. They are pretty affordable compared to other brands out there (14.99 for 60 capsules).

S., You may want to check out Shaklee's Mighty Smart. Last week a major lawsuit was filed agains many of the major makers of omega 2 supplements because they are contaminated with pcbs. You never have to worry about things like that with Shaklee. If you are interested, you can find them at http://www.shaklee.net/healthforlife
Also, I believe Tilapia has omegas. It is a very mild fish that takes on the flavor of what you cook it with. I usually use teriyaki sauce.
Victoria

Updated

S., You may want to check out Shaklee's Mighty Smart. Last week a major lawsuit was filed agains many of the major makers of omega 2 supplements because they are contaminated with pcbs. You never have to worry about things like that with Shaklee. If you are interested, you can find them at http://www.shaklee.net/healthforlife
Also, I believe Tilapia has omegas. It is a very mild fish that takes on the flavor of what you cook it with. I usually use teriyaki sauce.
Victoria

I Googled 'Foods Rich in Omega 3' and found several good websites. One even listed the amount of Omega 3's in each food for comparison. The following paragraphs are copied from one of the websites, which recommends flax seed. Keep in mind that flax seed is quite small and that there are many ways to include them in salads, cereals, etc. I don't know, however, if the Omega 3's in flax seed maintain integrity when cooked as they do in olive oil. This is one of the reasons olive oil is so important. I'm pretty sure the omega 3's in canola oil transform to omega 6's when cooked, for example, if they were not already destroyed in the production process. If the canola oil is really good, it may cost more than olive oil. So, you may have to do more research to know if it is helpful to include flax seed in soups, meat loaf, casseroles, or baked goods. One fun snack for kids is also a fun project called 'ants on a log'. Have the kids fill pieces of fresh celery with peanut or almond butter and then sprinkle flax seed over the top (although you may want to mix ground flax seed into the nut butter first as the body does not absorb nearly as much from whole flaxseed as it does from flaxseed meal). Keep in mind that it is the balance between omega 3's and 6's that is so important to consider. The American diet is far too high in Omega 6. Also, in the book, Nutrition for the Brain, by Dr. Charles Krebs, I read that if you are going to use an Omega 3 supplement, it is best to get one that is about 3 to 1 DHA to EPA. Most of the Omega 3 fish oil supplements are higher in EPA than DHA, so read the labels. When reading labels it is good to know that Omega 3 is Linolenic Acid, Omega 6 is Linoleic Acid, and Omega 9 is Oleic Acid.

Anyway, here is what I copied from one website:

~But even if you don't like fish (or choose not to eat it), you can still get what you need from dietary sources. WebMD Weight Loss Clinic "Recipe Doctor" Elaine Magee, MPH, RD, says one answer lies in plants rich in omega-3s -- particularly flaxseed.

"It's safe to say this is the most potent plant source of omega-3," says Magee, author of The Flax Cookbook. While flaxseed contains no EPA or DHA, Magee says, it's a rich source of another omega-3 known as alpha-linolenic acid (ALA), which the body can use to make EPA and DHA.

Flaxseed is available in health food stores and many supermarkets, sold as whole seeds, ground seeds, or oil. Although flaxseed oil contains ALA, Magee says ground flaxseed is a much better choice because it also contains 3 grams of fiber per tablespoon, as well as healthy phytoestrogens. Other sources of omega-3s include canola oil, broccoli, cantaloupe, kidney beans, spinach, grape leaves, Chinese cabbage, cauliflower, and walnuts.

"About an ounce -- or one handful -- of walnuts have about 2.5 grams of omega-3s," says Sandon. "That's equal to about 3.5 ounces of salmon."

Besides getting more omega-3s, you can also help your heart by replacing some omega-6s from cooking oils with a third fatty acid known as omega-9 (oleonic acid). This is a monounsaturated fat found primarily in olive oil.

Though it is not considered "essential" (the body can make some omega-9), by substituting it for oils rich in omega-6s, you can help restore the balance between omega-3s and omega-6s, plus gain some additional health benefits.

"Factors found in olive oil can also help boost the good cholesterol, which can also help your heart," says Magee.~

Oh, one more quick note on almond butter. Many don't use it because the oil separates and it is difficult to stir it every time you use it. Some also find the flavor is too bland. I fix both of these issues by stirring 2 tablespoons of honey and a little salt into each jar of almond oil when I bring it home. It is much tastier and does not separate as the honey acts as an emulsifier.

Hope this is helpful and kudos for being so attentive to your families nutritional needs!

Flax seed and Chia seeds are great ways to add omega-3. I prefer the Chia seeds since they are more shelf-stable than flax and can be added to many dishes without altering the flavor or texture.

I drink mine mixed in a Benefiber Cherry Pomegranate or sprinkled in my oatmeal. There is also a drink called Chia Fresa which is sort of like lemonade with the seeds. I make mine with organic limeade. I've also added it to salads, soups, and pasta.

I found recipes online where they are mixed with coconut milk or cocoa to make vegan pudding.

Depending on what you have available in the area, you may have to order them online...but I even found them available on Amazon.

I add flax seed to some dishes. My kids and husband don't like to eat them if they know they are in their food so I have to hide them! I bought a small coffee mill that I can grind them up with.

God Bless,
A.

Ditto the post about the Chia Seeds. They are a great source of omega 3's! You can also supplement with a kids fish oil. I recommend Nordic Naturals or Carlson's brands. My kids LOVE the strawberry flavored capsules! I get mine at www.vitacost.com

I buy whole ground flaxseed-keep it in my freezer-and add it to almost everything I cook or bake. Tacos, spaghetti, cookies, muffins, smoothies, yogurt, pancakes, etc. Make sure if you buy the whole flax seeds to grind them to get their benefits-it's easier to buy the already ground ones. I buy mine at Walmart-Bob's Red Mill brand.

Seeds-add sunflower seeds to salads. I buy whole flax seed and add it to homemade bread, soups, salads, pancakes. They are so small they can be slipping into just about anything. Dark chocolate is a good source as is avacado. Make some guacamole and leave the pits in it- that will help it stay fresh for a couple of days. I also buy a mayo that's part olive oil.