Foods That Contain Omega-3 Fatty Acids
Omega-3 fatty acids are necessary for good health. This nutrient is abundant in fish like anchovies, sardines, trout, salmon, mackerel, shrimp, cod, halibut and tuna. This fatty acid is also found in non-seafood sources like flaxseeds, cabbage, kale, collard greens and raw nuts.
Omega-3 fatty acids are found in high concentrations in the brain, so this nutrient is vital for the brain to function at optimum levels. Omega-3 reduces the risk of cardiovascular disease, high blood pressure, strokes and some types of cancer.
Omega-3 fatty acids reduce inflammation in the body, so it is beneficial for people who suffer from arthritis and other painful conditions of the joints. This healthy fat also improves symptoms of bipolar, depression, and attention deficit hyperactivity disorder (ADHD).
Exposure to omega-3 has been shown to reduce developmental delays and behavior problems in children. This nutrient can also assist with weight loss because it helps suppress the appetite and boosts the metabolism.
If you feel you are not getting enough omega-3 in your diet, take fish oil supplements to help. Omega-3 from food is absorbed better by the body than omega-3 obtained from supplements, so never use supplements as your only source of this nutrient. Always consult a healthcare professional before taking omega-3 supplements.
Foods that Contain Healthy Carbohydrates
Carbohydrates are an important source of energy for the body to function properly. Carbs are also important for the proper functioning of the brain, heart and immune system. When you do not include enough carbohydrates in your diet, you will feel tired and run down.
When you eat carbohydrates, the body breaks them down, converts them into glucose and stores them for energy. Refined carbohydrates such as white bread, white rice and pastas are not good to include in your diet as they digest quickly and can raise your blood sugar levels. This can increase your chances of weight gain and diabetes.
The best sources of carbohydrates come from foods like fruits, veggies, brown rice, sprouted grain bread, spelt bread and beans. These foods are packed with fiber so they regulate digestion, keep you full longer, and help you eat less throughout the day.
Foods That Contain Iron, Protein and Calcium
Protein is important for the muscles, internal organs, skin, hair and nails. Protein also helps fight diseases and enables your body to repair itself after an injury. Foods that are rich in protein include dry beans, lean meats, poultry, fish, lentils, and organic eggs.
Iron is important in the body because it builds red blood cells, regulates the body temperature and helps transport oxygen to the cells. Iron deficiency can cause weakness, fatigue, paleness, and cold hands and feet. Foods that are rich in iron include spinach, kale, turnip greens, collard greens, poultry, fish, lean meats, beans, and lentils.
Getting plenty of calcium in the body is vital for strong bones and teeth. This mineral also helps the blood vessels and muscles contract. If you do not get enough calcium in your diet, your body will leech the calcium it needs from your bones, and increase your chances of osteoporosis.
Keeping meal plans for weight loss rich in healthy carbohydrates, omega-3 fatty acids, calcium, iron and protein will help you lose weight without sacrificing any of the essential nutrients your body needs to function.