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Healthy Oils in the Daily Diet
Omega-3 Natural Food Sources

Written by Sky Taylor, Diet Bites

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Healthy Oils in the Daily Diet

Healthy oils can help you achieve optimum health while reducing risks for heart disease, diabetes and certain types of cancer. This Omega-3, healthy oil article includes best sources for Omega 3's.

Best food sources for Omega 3's

Oh those healthy food groups: vegetables, fruits, proteins, grains, dairy - all are important building blocks when it comes to total nutrition and all impact what we weigh.

But which food group makes the greatest impact on that magic number etched on our weight scales? Actually, it's not one of the Official Food Groups per say - but it is included in the USDA's recommended daily diet.


The USDA recommends minimal use of oil in the daily diet as it is an essential element of total nutrition. The key word is 'minimal'.

Tips for Limiting Fat in the Daily Diet

If we could remove the oils from our diets that our bodies do not require to meet optimum nutritional needs in combination with sugar, needless to say the world would be banished from overweight worries.

As for the oil/weight gain connection, oil weighs heavily when it comes to calorie content - about 120 calories per Tablespoon. Oil is more often than not found hugging each of the oh-so-important Food Groups:

Vegetable Group - We put butter and margarine on our vegetables.

Fruit Group - We plaster our fruit with butter and oil to create tasty desserts.

Grain Group - We add butter and margarine to our grains.

Dairy Group - Dairy products, from cheese to sour cream are plied with oil and fat.

Protein Group - Both meat and vegetable proteins are often drenched in oils.

Smarter Oils for Improved Health, Sensible Tips for Your Daily Diet Plan

By reaching for the smarter oils, you'll also be reaching for a higher level of health. So grab your rusty Diet Wheel and oil them with these healthy suggestions:

- Rather than enjoying a little baked potato with your butter, enjoy a little butter (or margarine) with your baked potato - or whatever vegetable you're enjoying at meal time.

- Reach for extra virgin olive oil, flaxseed oil, walnut oil and foods rich in Omega-3's (the polyunsaturated fats) which offer heart-healthy benefits.

As to flaxseed and walnut oils, these should be used to coat foods rather than used for cooking as heat diminishes the healthy benefits. These oils should also be stored in dark glass containers, preferably in the fridge.

- Keep in mind that 'frying' rhymes with 'dying' and we're not lying. Fried foods contribute to so many health ills and if you're gene pool is subjective to these from the get-go, by avoiding fried foods you can beat the odds.

- Enjoy healthy foods that are naturally rich in healthy oils such as nuts and fish.

- Opt for vegetable fats over animal fats and you're cholesterol levels will reward you for such.

The Healthy Benefits of Omega 3 Fatty Acids

Some facts surrounding fat: Unlike saturated fats, polyunsaturated fats remain liquid at room temperature, as well as when refrigerated. Monounsaturated fats remain liquid at room temperature, yet harden when cooled.

Be sure to obtain your Omega 3's naturally as the following health issues have been associated with supplements which have contributed to Omega-3 Toxicity: hemorrhagic stroke, increased risk for bleeding, and bruising.

- Omega-3 Fatty Acids can assist in the prevention of cancer cell growth.

- Omega-3 Fatty Acids can assist in the reduction of inflammation throughout the body, such as reducing cytokines associated with the inflammatory response connected to atherosclerosis.

- Omega-3 Fatty Acids can assist in the prevention of blood clots.

- Omega-3 Fatty Acids can assist in cholesterol issues by reducing the amount of lipids circulating in the bloodstream.

- They can support the over all health of cell membranes, expressing waste for healthier cells.

- They may prevent the following diseases and health issues: cardiovascular disease, depression, asthma, and rheumatoid arthritis.

- Omega-3 Fatty Acids can assist in weight control by stimulating the secretion of leptin. Leptin is a hormone associated with regulating the amount of food an individuals eats, their weight and their metabolism.

Symptoms of Omega-3 Fatty Acids Deficiency

- Dry Skin, Itchy Skin
- Mental Fog & Inability to Concentrate
- Brittle Hair & Nails
- Fatigue
- Type 2 Diabetes
- Joint Pain
- Cardiovascular Disease
- Depression & Anxiety

Best Food Sources for Omega-3 Fatty Acids - Based on 1 Serving Size

Best natural food sources for Omega-3 fatty acids include: walnuts, flaxseed oil, soybean oil, canola oil, fatty fish, and fish oils.

Examples of Omega-3 food sources, serving sizes and calories:

Omega-3 Food Source

Serving Size


% Daily Value

Flaxseed Oil

1 Tablespoon


150 %


1 ounce (14 halves)



Chinook Salmon, cooked

3 ounces



Soybeans, steamed, broiled, grilled

1 cup



Halibut, steamed, broiled, grilled

3 ounces



Shrimp, steamed, broiled, grilled 3 ounces



Snapper, broiled, grilled, baked 3 ounces



Scallops, broiled, grilled, baked

3 ounces



Tofu, firm 1 slice



Winter Squash, cooked 1 cup



Best Food Sources for Omega-6 Fatty Acids

Best natural food sources for Omega-6 fatty acids include: corn oil, safflower oil, cottonseed oil, sunflower oil, evening primrose oil, borage oil, black current seed oil, meat, poultry and eggs.

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