Even if you are not worried about your risk of a specific disease like type 2 diabetes or high blood pressure, keeping your omega-3 intake strong is important for staying healthy as you age. The ability of your cells to continue reproducing healthily as you get older is linked to the amount of omega-3s in your diet! Although the Dietary Reference Intake levels for omega-3s are 1.1 grams for women and 1.6 grams for me, we recommend that you try to exceed these levels, and build your intake to at least 2 grams of omega-3s per day. Optimal levels may actually be higher still, and closer to 2% of your total calories. For example, if you consume 1,500 calories per day, that percentage translates into approximately 3 grams of omega-3s. If you consume 2,000 calories, that percentage would mean about 4 grams.
Flaxseeds, walnuts, salmon, and halibut are among the foods containing particularly large amounts of omega-3s. You can get 2 grams in a 4-ounce serving of salmon all by itself! To find delicious ways to prepare omega-3 -rich foods like salmon, visit our Recipes section (http://whfoods.org
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