Everyone recommends eating fish 2-3 times per week, butwhich fish should you be eating? Which fish should you avoid? And, mostimportantly, WHY?
�� � � � � �You�vecertainly heard about essential fatty acids, and all the benefits associatedwith them, but what are they?� The mostpopular fatty acid is the omega-3 fatty acid.�This particular group of fatty acids has several members including;alpha-linolenic acid (ALA),eicosapentaenoic acid (EPA), and docosalhexaenoic acid (DHA).� ALAis composed of eighteen carbon atoms and three high energy double bonds.� EPA contains twenty carbon atoms and fivehigh energy double bonds.� DHA is atwenty-two carbon chain with six high energy double bonds.�
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Omega-3 is a reference to wherethese double bonds begin.� In the omega-3fatty acids, these double bonds begin three links down the chain of carbonatoms.� Omega-6 fatty acids begin thehigh energy bonds six links down.�Omega-9 fatty acids begin the double bonds nine links down the chain ofcarbon atoms.� ALA is primarily found in seeds and nutslike flaxseeds, pumpkin seeds, and walnuts.�EPA and DHA are primarily found in fish oils.� It is worth noting that both EPA and DHA arenot considered essential because the body can manufacture them fromalpha-linolenic acid, ALA.
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It is always a good idea to includenuts and seeds in one�s diet�ground flaxseeds are great sprinkled on someorganic yoghurt. ��I also highlyrecommend eating plenty of coldwater fish, like salmon.� There are certain kinds of salmon which canactually do more harm than good, so please be sure to eat the right kind ofsalmon.� In addition to the omega-3 fattyacids; salmon is also rich in certain minerals, vitamins, and more protein thanbeef.
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Usually, the larger the fish, themore heavy metals in its flesh.� Tuna isfairly safe: not as safe, or a nutrient-dense as salmon, but it�s certainlybetter than some of the larger fish out there.�Tuna is best eaten with ginger which is anti-parasitic: tuna is knownfor its parasites.
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Personally, I haven�t eatenswordfish in about five years, as it is loaded with heavy metals likemercury.� Swordfish is a large
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