The fats in oily fish like mackerel, Herring, trout, and sardines are called very high in omega-3 fatty acids. Oily fish are not the only foods that are good sources of this essential fatty acid. Fish are also rich in other types of fats and proteins. In fact, plant sources of vitamin E are very nutritious and have very low levels of fat and protein. Some of the plant sources of vitamin E are nuts, seeds, eggs, soybeans, and flaxseeds.
Sources of carbohydrates that are high in omega-3 fatty acids are rice, oats, nuts, seeds, and whole grains. There are many other legumes, vegetables, and fruits that are high in these important nutrients. Legumes, peas, and beans are great sources of fiber, which is also a type of omega-3 fatty acid. Oats, nuts, and grains also contain calcium, another very important nutrient. For a delicious meal, try ground beef, baked potatoes, carrots, cabbage, and brie.
Seafood such as wild Alaskan salmon, trout, halibut, cod, shrimp, lobster, and crab have high contents of omega-3 fatty acids, as well as several other types of antioxidants, vitamins, minerals, and fiber. Salmon is particularly good for cardiovascular health and contains significant amounts of selenium, another nutrient with multiple benefits. Eating seafood regularly can help lower blood pressure, reduce bad cholesterol, protect against heart disease, and improve digestive health. Eating foods that are high in omega-3 is the most effective way to eat healthy with fatty fish.
Nuts and seeds are another very good source of omega-3 fatty acids, but walnuts and almonds contain much more calories and fat than you would typically find in a serving of nuts. If you want a walnut sandwich, use the peppercorn and don’t add any cheese. It’s a great sandwich filling without a lot of unnecessary fat. If you want a better flavor, experiment with different herbs, such as Rosemary or cardamom, to provide a little bit of spice for your taste buds.
Oily fish such as mackerel, sardines, and trout are also a very good source of vitamin B12, vitamin A, and vitamin D. All of these are needed for healthy eyesight, and many of them are found in olive oil. Extra virgin olive oil contains several key nutrients that are important to maintaining a healthy vision. Extra virgin olive oil contains three times the concentration of selenium and omega-3 fatty acids that you would typically find in a typical oily fish product. You should eat at least one ounce of extra virgin olive oil per day if you want to protect your eyesight.
Peanuts are a good source of dietary fiber and protein, but only moderately high in the vitamin E that is necessary to prevent eye wrinkles. Like other nuts, eating too many peanuts can cause an upset stomach. Peanut butter is high in protein but is not a good source of vitamin E, which is what is needed to prevent age-related eye disease. If you do eat a lot of peanuts, choose unsalted peanuts, which are lower in calories and fat.
Salmon has moderate amounts of omega-3 content and is low in calories and fat. It is high in vitamin A and D, both of which are important for healthy vision. However, you need to eat at least two or three portions of oily fish per week if you want to reap the health benefits of this fish. For people who are allergic to fish, the red version is a good alternative.
Legumes, such as black beans and Lima beans, are a good source of protein and fiber but are relatively low in both magnesium and potassium, which are also important to maintain eye health. When choosing legumes for your diet, choose brown and green varieties. They are higher in both magnesium and potassium than white beans.