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April 9, 2014

Jonathan Tobin: Why Did Kerry Lie About Israeli Blame?

Samuel G. Freedman: A resolution 70 years later for a father's unsettling legacy of ashes from Dachau

Jessica Ivins: A resolution 70 years later for a father's unsettling legacy of ashes from Dachau

Kim Giles: Asking for help is not weakness

Kathy Kristof and Barbara Hoch Marcus: 7 Great Growth Israeli Stocks

Matthew Mientka: How Beans, Peas, And Chickpeas Cleanse Bad Cholesterol and Lowers Risk of Heart Disease

Sabrina Bachai: 5 At-Home Treatments For Headaches

The Kosher Gourmet by Daniel Neman Have yourself a matzo ball: The secrets bubby never told you and recipes she could have never imagined

April 8, 2014

Lori Nawyn: At Your Wit's End and Back: Finding Peace

Susan B. Garland and Rachel L. Sheedy: Strategies Married Couples Can Use to Boost Benefits

David Muhlbaum: Smart Tax Deductions Non-Itemizers Can Claim

Jill Weisenberger, M.S., R.D.N., C.D.E : Before You Lose Your Mental Edge

Dana Dovey: Coffee Drinkers Rejoice! Your Cup Of Joe Can Prevent Death From Liver Disease

Chris Weller: Electric 'Thinking Cap' Puts Your Brain Power Into High Gear

The Kosher Gourmet by Marlene Parrish A gift of hazelnuts keeps giving --- for a variety of nutty recipes: Entree, side, soup, dessert

April 4, 2014

Rabbi David Gutterman: The Word for Nothing Means Everything

Charles Krauthammer: Kerry's folly, Chapter 3

Amy Peterson: A life of love: How to build lasting relationships with your children

John Ericson: Older Women: Save Your Heart, Prevent Stroke Don't Drink Diet

John Ericson: Why 50 million Americans will still have spring allergies after taking meds

Cameron Huddleston: Best and Worst Buys of April 2014

Stacy Rapacon: Great Mutual Funds for Young Investors

Sarah Boesveld: Teacher keeps promise to mail thousands of former students letters written by their past selves

The Kosher Gourmet by Sharon Thompson Anyone can make a salad, you say. But can they make a great salad? (SECRETS, TESTED TECHNIQUES + 4 RECIPES, INCLUDING DRESSINGS)

April 2, 2014

Paul Greenberg: Death and joy in the spring

Dan Barry: Should South Carolina Jews be forced to maintain this chimney built by Germans serving the Nazis?

Mayra Bitsko: Save me! An alien took over my child's personality

Frank Clayton: Get happy: 20 scientifically proven happiness activities

Susan Scutti: It's Genetic! Obesity and the 'Carb Breakdown' Gene

Lecia Bushak: Why Hand Sanitizer May Actually Harm Your Health

Stacy Rapacon: Great Funds You Can Own for $500 or Less

Cameron Huddleston: 7 Ways to Save on Home Decor

The Kosher Gourmet by Steve Petusevsky Exploring ingredients as edible-stuffed containers (TWO RECIPES + TIPS & TECHINQUES)

Jewish World Review

How to easily get more Omega-3s in your diet

By Kerri-Ann Jennings, M.S., R.D




Chances are you aren't getting sufficient amounts of the nutrient powerhouse, shown to improve heart health and mood


JewishWorldReview.com | There's a super-important nutrient that, chances are, you're not getting enough of: omega-3 fatty acids. Omega-3s are a nutrient powerhouse, shown to improve heart health and mood. There are two kinds of omega-3s, in particular, that are important for overall health: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).


"They are longer than other omega-3s (like alpha-linolenic acid, or ALA), so they make your cell membranes more fluid, which helps brain, eye and nerve cells function better," says Kantha Shelke, Ph.D., a spokesperson for the Institute of Food Technologists. Yet most Americans only get 100 mg a day of DHA/EPA, far short of the recommended 250 mg.


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All sorts of foods have been boasting omega-3s lately, from orange juice to bread. Amy Paturel, M.S., M.P.H., reported for EatingWell magazine on how to get more of these healthy fats in your diet. She found there are three main ways you can get DHA/EPA in your diet: 1) eating foods with naturally occurring DHA/EPA, 2) eating foods fortified with DHA/EPA or 3) taking a supplement.


Here's how much you get from various food sources:

NATURAL
1. Wild cold-water fish make DHA/EPA from the algae they eat. Per 4-oz.serving you get 2,085 mg from salmon, 1,110 mg from sardines and 305 mg from light tuna.


2. Seaweed (nori) and kelp (wakame, kombu or dulse) are both algae, which produce some DHA/EPA. In a 1-oz. serving, you get 4-134 mg.

FORTIFIED
1. Eggs: Chickens turn some of the omega-3s from flaxseed in their feed into DHA/EPA. 1 large egg can contain 30 to150 mg omega-3s (some of which is DHA/EPA).


2. Milk: Some brands of milk add fish oil or algal oil to give a DHA/EPA boost (don't worry, you can't taste it!). 1 cup of fortified milk delivers 30 to 50 mg of DHA/EPA.


3. Peanut butter: Like milk, some brands are adding fish oil. A 2-tablespoon serving provides 32 mg DHA/EPA.

BOTTOM LINE
Cold-water fish is the best source of Omega-3s.


"Nature packages nutrients like DHA/EPA with other substances like fat that facilitate absorption and effectiveness," says Shelke. Fortified foods or a supplement can help up your intake.

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)

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