omega 3s

If popping an omega-3 pill is part of your morning ritual, you may be better off throwing out the bottle. A new study claims that omega-3 supplements may not be giving the life-extending protection once believed.

Many people take fish oil or other omega-3 fatty acid supplements since the nutrient — found in seafoods, nuts, beans, and seeds — has been shown to help protect the heart and lower cholesterol. But a recent review of 20 studies of over 68,000 people, published in the Journal of the American Medical Association, found that omega-3 supplements did not reduce the risk of heart disease, stroke, or death.

More studies have reported similar results, and other comprehensive studies have found that omega-3 supplements did not help older adults slow mental decline. Since omega-3s are a much-needed nutrient, however, make sure you are getting enough through your food. Fish like tuna, salmon, and sardines are all high in omega-3s, but if you're not a fan of seafood, check out our list of vegan sources of omega-3s.

Often we hear all about the wonderful world of omega-3s and all the foods to enjoy in order to get an ample serving into your diet. But do you know just how much omega-3s actually help you out? Here are three reasons we're so keen on these healthful, fatty acids.

1. They can help lower your cholesterol. People with high cholesterol who shift away from meat and towards a more Mediterranean diet (focused on fish rich in omega-3s) have seen great results!
2. They improve our mood. Studies have shown that people with higher blood levels of omega-3 fatty acids have more serotonin and dopamine — two of the key neurotransmitters that keep our moods happy and balanced.
3. They reduce inflammation and keep your heart healthy. Omega-3's anti-inflammatory properties can help people suffering from mild inflammation or even individuals with arthritis. The same anti-inflammatory properties that help people with arthritis actually reduce one's risk of heart disease.

What's your top reason for getting in you omega-3s?

Not eating animal products means a diet low in saturated fat and cholesterol, and although it can also be used to lose weight, it's important not to skip out on valuable nutrients that often come from meat and dairy.

Vitamin B12
Most women need 2.4 mcg of this vitamin each day. It's essential for maintaining a healthy nervous system as well as healthy blood cells. Found mostly in poultry, beef, fish, and dairy products, this B vitamin has vegan sources as well including fortified cereals, fortified soy milk, kale, spinach, and nutritional yeast.

Iron
The RDI of iron for women is 18 mg, and while animal products contain iron, there are tons of vegan foods high in this mineral as well. The body needs iron to make hemoglobin, which helps carry oxygen from your lungs to the rest of your body, which is why an iron deficiency often causes fatigue. Be sure to include fortified cereal, fortified soy milk, beans such as garbanzos and lentils, tofu, sun-dried tomatoes, potatoes, sunflower seeds, flaxseeds, and peanuts in your vegan diet.

Keep reading to find out what other nutrients vegan diets might be missing.

If you've shied away from hemp because you think it's a form of marijuana, you'll feel relieved to know hemp contains very low levels of THC. Aside from its fibers to make clothes and paper, hemp also has highly nutritious seeds. They're easily digested, contain all the essential amino acids (they're a complete protein), and are an excellent source of the essential fatty acids that lower cholesterol and prevent heart disease. These nutritious nuggets also offer vitamin B1 (thiamine), vitamin B2 (riboflavin), potassium, calcium, iron, zinc, and copper.

Now that you know why you should eat hemp, here are seven foods you can enjoy to reap all the health benefits.

1. Hemp seeds: Hulled hemp seeds have a nutty flavor and creamy texture when chewed. Eat them by the handful, sprinkle them on salads, cereal, or oatmeal, or add them to baked goods as you would flaxseeds. For 90 calories, a two-tablespoon serving of hemp seeds offers two grams of fiber, five grams of protein, and 883 mg of omega-3s.
2. Ground hemp seed: Ground hemp seed, also called hemp seed meal is a powder that works well in baked good recipes, smoothies, or sprinkled on yogurt or peanut butter toast. It's a great way to get the protein and omega-3s of hemp seeds without the crunch. In stores, you might also see hemp protein powder. This is a little different as its main ingredient is hemp protein concentrate, which is often used in homemade shakes or smoothie recipes.

Keep reading for five other ways to enjoy healthy hemp.

Right around the time my daughter hit the 6-month mark, I freaked in the shower when clumps of hair came into my hands while shampooing. Then I remembered a mom in my postnatal yoga class complaining about gobs of her hair falling out months after giving birth. Losing hair after pregnancy is pretty crappy common, but if you didn't just have a baby and you're concerned that too many strands are ending up in your hairbrush, eating some of these nutrient-rich foods may help prevent thinning hair.

• Tofu: This soy-based food is a healthy source of iron, with a one-cup serving offering 6.8 mg. If you're concerned about an iron deficiency, which is known to cause hair loss, make sure you're getting 18 mg of iron a day.
• Cottage cheese: Dairy products are great sources of protein, especially since they contain whey and casein. If you're not a fan of the consistency of cottage cheese, snack on yogurt instead.
• Oysters: These shellfish are another source of iron. A three-ounce serving contains 6.6 mg. People might eat oysters to inspire love, but they'll also inspire your hair to grow. Besides the iron, oysters are also high in the antioxidant zinc.
• Flaxseeds: Another great source of iron, flaxseeds also contain omega-3s, which support scalp health and can encourage hair growth. One tablespoon of whole flaxseeds contain 2.3 grams of omega-3s, while one tablespoon of flaxseed oil offers 7.2 grams.

To see what other foods you can add to your diet to encourage a thick, lustrous mane keep reading.

It's sad how fat has such a bad reputation. I used to think I should avoid all kinds of fat, but now I know that not all fats are the bad guys.

Healthy fats are the ones known as monounsaturated, polyunsaturated, and omega-3 fatty acids. Don't worry about remembering their name, just know that the good-for-you fats help lower your LDL (bad) cholesterol and boost your HDL (good) cholesterol. Although these fats benefit our bodies, you don't want to go overboard. Limit your healthy fat intake to 30 percent of your total daily calories. So if you consume 1,800 calories a day, that's about 540 calories from fat or 60 grams each day.

If you're confused about which foods are in the group of healthy fats, check out the list below for some easy ways you can incorporate the good guys into your diet.

1. Half an avocado topped with sunflower seeds — double bang for your buck.
2. Add chopped olives to your salad or pizza.
3. Drizzle olive oil on bread or grilled veggies.
4. Make some popcorn on the stove using canola oil.
5. Top cereal, oatmeal, or salad with walnuts.

Keep reading for more healthy fat ideas.

Flaxseeds are so popular that it seems like they're being added to just about everything from bread to corn chips to cereal. They're high in fiber and a great source of omega-3s (especially if you don't eat fish). You can also buy them separately to add to your own foods, but should you pick up whole flaxseeds, the kind that are ground up, or the oil made from the seeds?

All three forms of flax are best suited for different needs. Whole flaxseeds are good for topping cereal or salads or for baking. You might not like the texture, so that's where ground flaxseeds come in. Stir the powder into your oatmeal, add it to pancake batter, or mix it into your smoothies. Flaxseed oil is great stirred into salad dressings, mixed into yogurt, or drizzled on roasted veggies.

When you look at them nutritionally, there's a pretty big difference. I made a handy little chart, so keep reading to see how they compare.

Since fish, a huge source of omega-3s, is off limits for vegetarians, they have to pay special attention to their diets in order to reach their daily quota. It's recommended to consume 1.1 grams of the heart-healthy fat daily. If you don't, symptoms like fatigue, poor memory, weakened immune system, dry skin, heart problems, and depression could plague you. For all you out there eating a plant-based diet, here are some animal-free sources of omega-3s.

1. One tablespoon flaxseed oil: 7 grams
2. One tablespoon chia seeds: 2.5 grams
3. One tablespoon flaxseeds: 2.3 grams
4. One tablespoon flaxmeal: 1.6 grams
5. One tablespoon canola oil: 0.8 grams

To see the other five sources, keep reading.