About 'is soya milk dairy'|Dairy Milk Alternatives

About 'is soya milk dairy'|Dairy Milk Alternatives

Ｎｅｇａｔｉｖｅ               ｍｅｓｓａｇｅｓ               ａｂｏｕｔ               ｆａｔ               ａｒｅ               ｅｖｅｒｙｗｈｅｒｅ               ｔｈｅｓｅ               ｄａｙｓ. Ｗｅ'ｒｅ               ｃｏｎｓｔａｎｔｌｙ               ｂｏｍｂａｒｄｅｄ               ｗｉｔｈ               ｍｅｓｓａｇｅｓ               ａｂｏｕｔ               ｆａｔ               ｂｕｒｎｉｎｇ,               ｌｏｓｉｎｇ               ｓｔｏｍａｃｈ               ｆａｔ,               ａｎｄ               ｓｈｅｄｄｉｎｇ               ｆａｔ               ｆａｓｔ. Ｉｔ'ｓ               ｅａｓｙ               ｔｏ               ｂｅｌｉｅｖｅ               ｔｈａｔ               ｄｉｅｔａｒｙ               ｆａｔ               ｉｓ               ａ               ｖｉｌｌａｉｎ               ｔｏ               ｂｅ               ａｖｏｉｄｅｄ               ｗｈｅｎｅｖｅｒ               ｐｏｓｓｉｂｌｅ. Ｂｕｔ               ｅｌｉｍｉｎａｔｉｎｇ               ｄｉｅｔａｒｙ               ｆａｔ               ｏｒ               ｃｏｎｓｕｍｉｎｇ               ａ               ｖｅｒｙ               ｌｏｗ-ｆａｔ               ｄｉｅｔ               ｄｏｅｓ               ｎｏｔ               ｇｕａｒａｎｔｅｅ               ｅｉｔｈｅｒ               ｗｅｉｇｈｔ-ｌｏｓｓ               ｏｒ               ｇｏｏｄ               ｈｅａｌｔｈ. Ｏｕｒ               ｂｏｄｙ               ａｃｔｕａｌｌｙ               ｃｒａｖｅｓ               ｆａｔｓ,               ｗｈｉｃｈ               ｐｒｏｖｉｄｅ               ｔｈｅ               ｓｍｏｏｔｈ               ａｎｄ               ｃｒｅａｍｙ               ｃｒｉｓｐｙ               ｔｅｘｔｕｒｅ               ｉｎ               ｏｕｒ               ｆａｖｏｒｉｔｅ               ｆｏｏｄｓ. Ｆａｔ               ａｌｓｏ               ｇｉｖｅ               ｕｓ               ａ               ｓｅｎｓｅ               ｏｆ               ｆｕｌｌｎｅｓｓ               ａｎｄ               ｓａｔｉｓｆｙ               ｈｕｎｇｅｒ. Ｆａｔｓ               ａｒｅ               ｅｓｓｅｎｔｉａｌ               ｔｏ               ａｂｓｏｒｂｉｎｇ               ｖｉｔａｍｉｎｓ               Ａ,               Ｄ,               Ｅ,               ａｎｄ               Ｋ,               ａｎｄ               ｉｎ               ｔｈｅ               ｐｒｏｄｕｃｔｉｏｎ               ｈｏｒｍｏｎｅｓ. Ｙｏｕ               ｍａｙ               ｈａｖｅ               ｒｅａｄ               ｔｈａｔ               ｓｏｍｅ               ｄｉｅｔａｒｙ               ｆａｔｓ               ａｒｅ               ａｃｔｕａｌｌｙ               ｈｅａｌｔｈｆｕｌ. Ｂｕｔ               ｗｈａｔ               ａｒｅ               ｔｈｅ               ｇｏｏｄ               ｆａｔｓ               ｗｅ               ｓｈｏｕｌｄ               ｂｅ               ｅａｔｉｎｇ               ａｎｄ               ｔｈｅ               ｂａｄ               ｆａｔｓ               ｗｅ               ｓｈｏｕｌｄ               ａｖｏｉｄ? Ｔｈｅ               Ｂａｄ               Ｆａｔｓ:               Ｓａｔｕｒａｔｅｄ               ａｎｄ               Ｔｒａｎｓ               Ｆａｔｓ                Ａｌｌ               ｄｉｅｔａｒｙ               ｓｏｕｒｃｅｓ               ｏｆ               ｆａｔ               ｃａｒｒｙ               ａ               ｈｅｆｔｙ               9               ｃａｌｏｒｉｅｓ               ｐｅｒ               ｇｒａｍ,               ｍｏｒｅ               ｔｈａｎ               ｔｗｉｃｅ               ｔｈｅ               ｃａｌｏｒｉｅｓ               ｐｅｒ               ｇｒａｍ               ｃｏｎｔａｉｎｅｄ               ｉｎ               ｐｒｏｔｅｉｎ               ｏｒ               ｃａｒｂｏｈｙｄｒａｔｅｓ. Ｔｈｅ               ｕｎｈｅａｌｔｈｆｕｌ,               ｂａｄ               ｆａｔｓ               ａｒｅ               ｓａｔｕｒａｔｅｄ               ａｎｄ               ｔｒａｎｓ               ｆａｔｓ. Ｓａｔｕｒａｔｅｄ               ｆａｔｓ               ａｒｅ               ｆｏｕｎｄ               ｉｎ               ａｎｉｍａｌ               ｐｒｏｔｅｉｎｓ,               ｉｎｃｌｕｄｉｎｇ               ｒｅｄ               ｍｅａｔ,               ｔｈｅ               ｓｋｉｎ               ｏｆ               ｃｈｉｃｋｅｎ,               ｄｕｃｋ               ａｎｄ               ｏｔｈｅｒ               ｐｏｕｌｔｒｙ,               ａｎｄ               ｉｎ               ｍｏｓｔ               ｗｈｏｌｅ               ｄａｉｒｙ               ｐｒｏｄｕｃｔｓ,               ｉｎｃｌｕｄｉｎｇ               ｍｉｌｋ,               ｃｈｅｅｓｅ               ａｎｄ               ｂｕｔｔｅｒ. Ｓｏｍｅ               ｆｏｏｄ               ｏｉｌｓ,               ｌｉｋｅ               ｐａｌｍ               ａｎｄ               ｃｏｃｏｎｕｔ,               ａｌｓｏ               ｃｏｎｔａｉｎ               ｓａｔｕｒａｔｅｄ               ｆａｔ. Ｙｏｕｒ               ｂｏｄｙ               ｎｅｅｄｓ               ｏｎｌｙ               ａｂｏｕｔ               2               ｔａｂｌｅｓｐｏｏｎｓ               (ａｂｏｕｔ               20               ｇｒａｍｓ)               ｏｆ               ｓａｔｕｒａｔｅｄ               ｆａｔ               ｅａｃｈ               ｄａｙ,               ｂｕｔ               ｓａｔｕｒａｔｅｄ               ｆａｔ               ｉｓ               ｓｏ               ｐｌｅｎｔｉｆｕｌ               ｉｎ               ｔｈｅ               ｍｏｄｅｒｎ               Ａｍｅｒｉｃａｎ               ｄｉｅｔ               ｔｈａｔ               ｗｅ               ｔｙｐｉｃａｌｌｙ               ｃｏｎｓｕｍｅ               ｍｏｒｅ               ｔｈａｎ               30               ｇｒａｍｓ               ｏｆ               ｓａｔｕｒａｔｅｄ               ｆａｔ               ｐｅｒ               ｄａｙ. Ｔｏｏ               ｍｕｃｈ               ｓａｔｕｒａｔｅｄ               ｆａｔ               ｃａｎ               ｒａｉｓｅ               ｂｌｏｏｄ               ｌｅｖｅｌｓ               ｏｆ               ｕｎｈｅａｌｔｈｆｕｌ               ＬＤＬ               ｃｈｏｌｅｓｔｅｒｏｌ               ａｎｄ               ｃｏｎｔｒｉｂｕｔｅ               ｔｏ               ｔｈｅ               ｒｉｓｋ               ｏｆ               ｄｅｖｅｌｏｐｉｎｇ               ｈｅａｒｔ               ｄｉｓｅａｓｅ               ａｎｄ               ｃａｎｃｅｒ. Ｍｏｓｔ               ｐａｃｋａｇｅｄ               ｆｏｏｄｓ               ａｌｌｏｗ               ｙｏｕ               ｔｏ               ｃｈｅｃｋ               ｔｈｅ               ａｍｏｕｎｔ               ｏｆ               ｓａｔｕｒａｔｅｄ               ｆａｔ               ｉｎ               ａ               ｓｉｎｇｌｅ               ｓｅｒｖｉｎｇ.                Ｉｎ               ａｄｄｉｔｉｏｎ               ｔｏ               ｓａｔｕｒａｔｅｄ               ｆａｔ,               ｔｈｅ               ｏｔｈｅｒ               ｕｎｈｅａｌｔｈｆｕｌ,               ｂａｄ               ｆａｔｓ               ａｒｅ               ｈｙｄｒｏｇｅｎａｔｅｄ               ｏｒ               ｔｒａｎｓ-ｆａｔｓ,               ａ               ｍａｎ-ｍａｄｅ               ｉｎｖｅｎｔｉｏｎ. Ｔｒａｎｓ               ｆａｔ               ｉｓ               ｃｒｅａｔｅｄ               ｗｈｅｎ               ｃｅｒｔａｉｎ               ｐｏｌｙｕｎｓａｔｕｒａｔｅｄ               ｏｉｌｓ               ａｒｅ               ｈｅａｔｅｄ. Ｓｏｍｅ               ｆｏｏｄｓ,               ｓｕｃｈ               ａｓ               ｍａｒｇａｒｉｎｅ,               ｃｏｎｔａｉｎ               ｈｙｄｒｏｇｅｎａｔｅｄ               ｏｉｌｓ,               ｗｈｉｃｈ               ａｌｌｏｗ               ｔｈｅｍ               ｔｏ               ｒｅｍａｉｎ               ｓｏｌｉｄ               ａｔ               ｒｏｏｍ               ｔｅｍｐｅｒａｔｕｒｅ. Ａｆｔｅｒ               ｂｅｉｎｇ               ｈｅａｔｅｄ. ａ               ｐｏｌｙｕｎｓａｔｕｒａｔｅｄ               ｆａｔ               ｄｅｖｅｌｏｐｓ               ｓｏｍｅ               ｏｆ               ｔｈｅ               ｎｅｇａｔｉｖｅ               ｃｈａｒａｃｔｅｒｉｓｔｉｃｓ               ｏｆ               ｓａｔｕｒａｔｅｄ               ｆａｔ. Ｒｅｓｅａｒｃｈｅｒｓ               ｅｖｅｎｔｕａｌｌｙ               ｄｉｓｃｏｖｅｒｅｄ               ｔｈａｔ               ｔｈｅｓｅ               ｈｙｂｒｉｄ,               ｔｒａｎｓ               ｆａｔｓ               ｗｅｒｅ               ｄａｎｇｅｒｏｕｓｌｙ               ｒｅａｃｔｉｖｅ               ｉｎ               ｔｈｅ               ｂｏｄｙ,               ｅｖｅｎ               ｍｏｒｅ               ｏｆ               ａ               ｈｅａｌｔｈ               ｔｈｒｅａｔ               ｔｈｅｎ               ｓａｔｕｒａｔｅｄ               ｆａｔ. Ｔｒａｎｓ               ｆａｔｓ               ａｒｅ               ｃａｐａｂｌｅ               ｏｆ               ｒａｉｓｉｎｇ               ｕｎｈｅａｌｔｈｆｕｌ               ＬＤＬ               ｃｈｏｌｅｓｔｅｒｏｌ               ｉｎ               ｔｈｅ               ｂｏｄｙ,               ｗｈｉｌｅ               ｌｏｗｅｒｉｎｇ               ｔｈｅ               ｌｅｖｅｌ               ｏｆ               ｈｅａｌｔｈｆｕｌ               ＨＤＬ               ｃｈｏｌｅｓｔｅｒｏｌ. Ｓｉｎｃｅ               Ｊａｎｕａｒｙ               2006,               ｆｏｏｄ               ｍａｎｕｆａｃｔｕｒｅｒｓ               ｍｕｓｔ               ｄｉｓｃｌｏｓｅ               ｔｈｅ               ａｍｏｕｎｔｓ               ｏｆ               ｔｒａｎｓ               ｆａｔｓ               ｏｎ               ｔｈｅ               ｎｕｔｒｉｔｉｏｎ               ｌａｂｅｌ.                Ｔｈｅ               Ｇｏｏｄ               Ｆａｔｓ:               Ｍｏｎｏｕｎｓａｔｕｒａｔｅｄ               ａｎｄ               Ｐｏｌｙｕｎｓａｔｕｒａｔｅｄ               Ｆａｔｓ                Ｕｎｌｉｋｅ               ｔｈｅ               ｆａｔｓ               ｃｏｎｔａｉｎｅｄ               ｉｎ               ａｎｉｍａｌ               ｐｒｏｄｕｃｔｓ               ｏｒ               ｈｉｇｈｌｙ-ｐｒｏｃｅｓｓｅｄ               ｆｏｏｄｓ,               ｃｅｒｔａｉｎ               ｐｌａｎｔ               ｏｉｌｓ,               ｉｎｃｌｕｄｉｎｇ               ｃａｎｏｌａ               ｏｉｌ,               ｏｌｉｖｅ               ｏｉｌ,               ｐｅａｎｕｔ               ｏｉｌ,               ａｎｄ               ｍｏｓｔ               ｎｕｔｓ,               ｐｒｏｖｉｄｅ               ｈｅａｌｔｈｆｕｌ               ｍｏｎｏｕｎｓａｔｕｒａｔｅｄ               ｆａｔｓ,               ｗｈｉｃｈ               ｄｏ               ｎｏｔ               ｔｒｉｇｇｅｒ               ｈｉｇｈｅｒ               ｃｈｏｌｅｓｔｅｒｏｌ               ｌｅｖｅｌｓ. Ｒｅｓｅａｒｃｈ               ｈａｓ               ｓｈｏｗｎ               ｔｈａｔ               ｍｏｎｏｕｎｓａｔｕｒａｔｅｄ               ｆａｔｓ               ｃａｎ               ｐｒｏｍｏｔｅ               ｉｎ               ｗｅｉｇｈｔ               ｌｏｓｓ,               ｐａｒｔｉｃｕｌａｒｌｙ               ｔｈｅ               ｌｏｓｓ               ｏｆ               ｂｏｄｙ               ｆａｔ.                Ｔｈｅ               ｈｅａｌｔｈｆｕｌ               ｐｏｌｙｕｎｓａｔｕｒａｔｅｄ               ｆａｔｓ               ｃａｎ               ｂｅ               ｂｒｏａｄｌｙ               ｄｉｖｉｄｅｄ               ｉｎｔｏ               ｔｗｏ               ｇｒｏｕｐｓ,               ｌｉｎｏｌｅｉｃ               ａｃｉｄ               (Ｏｍｅｇａ               6)               ａｎｄ               ａｌｐｈａ-ｌｉｎｏｌｅｎｉｃ               ａｃｉｄ               (Ｏｍｅｇａ-3). Ｔｈｅｓｅ               ａｒｅ               ｔｅｒｍｅｄ               ｅｓｓｅｎｔｉａｌ               ｆａｔｔｙ               ａｃｉｄｓ               (ＥＦＡｓ)               ｂｅｃａｕｓｅ               ｔｈｅｙ               ｒｅｑｕｉｒｅｄ               ｂｙ               ｔｈｅ               ｈｕｍａｎ               ｂｏｄｙ               ｂｕｔ               ｃａｎ-ｎｏｔ               ｂｅ               ｍａｎｕｆａｃｔｕｒｅｄ               ｂｙ               ｉｔ. Ｔｈｅｓｅ               ｈｅａｌｔｈ-ｐｒｏｍｏｔｉｎｇ               ｆａｔｔｙ               ａｃｉｄｓ               ｍｕｓｔ               ｂｅ               ｏｂｔａｉｎｅｄ               ｔｈｒｏｕｇｈ               ｆｏｏｄｓ               ｗｅ               ｅａｔ               ｏｒ               ｂｙ               ｃｏｎｓｕｍｉｎｇ               ＥＦＡ               ｓｕｐｐｌｅｍｅｎｔｓ. Ｏｍｅｇａ-3               ｆａｔｓ               ｌｏｗｅｒ               ｔｈｅ               ｒｉｓｋ               ｏｆ               ｈｅａｒｔ               ａｔｔａｃｋ               ａｎｄ               ｓｔｏｋｅ,               ａｎｄ               ｌｏｗｅｒ               ｔｒｉｇｌｙｃｅｒｉｄｅｓ               ｌｅｖｅｌｓ               ｉｎ               ｔｈｅ               ｂｌｏｏｄ. Ｔｈｅｓｅ               ｇｏｏｄ               ｆａｔｓ               ｃａｎ               ｂｅ               ｈｅｌｐｆｕｌ               ｉｎ               ｔｒｅａｔｉｎｇ               ａ               ｗｉｄｅ               ｒａｎｇｅ               ｏｆ               ｍｅｄｉｃａｌ               ｐｒｏｂｌｅｍｓ,               ｉｎｃｌｕｄｉｎｇ               ｃａｒｄｉｏｖａｓｃｕｌａｒ               ｄｉｓｅａｓｅ,               ｄｅｐｒｅｓｓｉｏｎ,               ａｓｔｈｍａ,               ａｎｄ               ｒｈｅｕｍａｔｏｉｄ               ａｒｔｈｒｉｔｉｓ. Ｐｏｌｙｕｎｓａｔｕｒａｔｅｄ               Ｆａｔｔｙ               ａｃｉｄｓ               ａｒｅ               ｔｈｅ               ｂｕｉｌｄｉｎｇ               ｂｌｏｃｋｓ               ｆｏｒ               ｔｈｅ               ｐｒｏｄｕｃｔｉｏｎ               ｏｆ               ｐｏｓｔａｇｌａｎｄｉｎｓ,               ｐｏｗｅｒｆｕｌ               ｈｏｒｍｏｎｅ-ｌｉｋｅ               ｓｕｂｓｔａｎｃｅｓ               ｗｈｉｃｈ               ｒｅｇｕｌａｔｅ               ｉｎｆｌａｍｍａｔｏｒｙ               ａｎｄ               ａｌｌｅｒｇｉｃ               ｒｅｓｐｏｎｓｅｓ               ａｎｄ               ｐｌａｙ               ａ               ｒｏｌｅ               ｉｎ               ｋｅｅｐｉｎｇ               ｏｕｒ               ｓｋｉｎ               ｓｕｐｐｌｅ               ａｎｄ               ｍｏｉｓｔ,               ａｎｄ               ｏｕｒ               ｈａｉｒ               ａｎｄ               ｎａｉｌｓ               ｈｅａｌｔｈｙ. Ｔｈｅｙ               ａｌｓｏ               ｐｒｏｍｏｔｅ               ｐｒｏｐｅｒ               ｅｙｅｓｉｇｈｔ               ａｎｄ               ｂｒａｉｎ               ｄｅｖｅｌｏｐｍｅｎｔ               ｉｎ               ｂａｂｉｅｓ               ａｎｄ               ｃｈｉｌｄｒｅｎ.                Ｒｅｓｅａｒｃｈ               ｓｕｇｇｅｓｔｓ               ｔｈａｔ               Ｏｍｅｇａ-3ｓ               ｍａｙ               ｂｅ               ｂｅｔｔｅｒ-ａｂｓｏｒｂｅｄ               ｆｒｏｍ               ｆｏｏｄ               ｓｏｕｒｃｅｓ               ｔｈａｎ               ｆｒｏｍ               ＥＦＡ               ｓｕｐｐｌｅｍｅｎｔｓ. Ｒｅｓｅａｒｃｈｅｒｓ               ｂｅｌｉｅｖｅ               ｔｈａｔ               Ｏｍｅｇａ-3ｓ               ｍａｙ               ｂｅ               ｂｅｔｔｅｒ               ａｂｓｏｒｂｅｄ               ｆｒｏｍ               ｆｉｓｈ               ｓｏｕｒｃｅｓ               ｂｅｃａｕｓｅ               ｆｉｓｈ               ｃｏｎｔａｉｎｓ               ｏｍｅｇａ-3ｓ               ｉｎ               ｔｒｉｇｌｙｃｅｒｉｄｅ               ｆｏｒｍ,               ｗｈｉｌｅ               ａｌｍｏｓｔ               ａｌｌ               ｃｏｍｍｅｒｃｉａｌｌｙ-ｒｅｆｉｎｅｄ               ｆｉｓｈ               ｏｉｌ               ｃｏｎｔａｉｎｓ               ｏｍｅｇａ-3ｓ               ｉｎ               ｔｈｅ               ｅｓｔｅｒ               ｆｏｒｍ. Ｏｎｃｅ               ｃｏｎｓｕｍｅｄ,               ｈｏｗｅｖｅｒ,               Ｏｍｅｇａ-3ｓ               ａｒｅ               ｃｏｎｖｅｒｔｅｄ               ｂｙ               ｔｈｅ               ｂｏｄｙ               ｆｒｏｍ               ｔｒｉｇｌｙｃｅｒｉｄｅ               ｔｏ               ｅｓｔｅｒ               ｆｏｒｍｓ               ａｓ               ｎｅｅｄｅｄ. Ｔｗｏ               ｓｅｒｖｉｎｇｓ               ｐｅｒ               ｗｅｅｋ               ｏｆ               ａ               ｎｏｎ-ｆｒｉｅｄ,               ｏｍｅｇａ-3-ｒｉｃｈ               ｆｉｓｈ               ｓｏｕｒｃｅ               (ｆｏｒ               ｅｘａｍｐｌｅ,               Ｐａｃｉｆｉｃ               ｓａｌｍｏｎ)               ｉｓ               ｅｎｏｕｇｈ               ｔｏ               ｂｏｏｓｔ               ｙｏｕｒ               ｂｌｏｏｄ               ｌｅｖｅｌｓ               ｏｆ               ｏｍｅｇａ-3.                Ｍｏｄｅｒｎ               ｆｏｏｄ               ｐｒｏｃｅｓｓｉｎｇ               ｔａｋｅｓ               ａｗａｙ               ｍａｎｙ               ｄｉｅｔａｒｙ               ｓｏｕｒｃｅｓ               ｏｆ               ＥＦＡｓ,               ｓｕｃｈ               ｔｈａｔ               ａｎ               ｅｓｔｉｍａｔｅｄ               99%               ｏｆ               ｐｅｏｐｌｅ               ｉｎ               ｔｈｅ               Ｕｎｉｔｅｄ               Ｓｔａｔｅｓ               ｄｏ               ｎｏｔ               ｃｏｎｓｕｍｅ               ｔｈｅ               ｒｅｃｏｍｍｅｎｄｅｄ               ａｍｏｕｎｔｓ               ｏｆ               ＥＦＡｓ. Ｏｍｅｇａ-3               ｆａｔｔｙ               ａｃｉｄ               ｄｅｆｉｃｉｅｎｃｙ               ｍａｙ               ｒｅｓｕｌｔ               ｉｎ               ｆａｔｉｇｕｅ,               ｄｒｙ               ｏｒ               ｉｔｃｈｙ               ｓｋｉｎ,               ｂｒｉｔｔｌｅ               ｈａｉｒ               ａｎｄ               ｎａｉｌｓ,               ｃｏｎｓｔｉｐａｔｉｏｎ,               ａｎ               ｉｎａｂｉｌｉｔｙ               ｔｏ               ｃｏｎｃｅｎｔｒａｔｅ,               ｊｏｉｎｔ               ｐａｉｎ               ｏｒ               ｄｅｐｒｅｓｓｉｏｎ.                Ｆｏｏｄｓ               ｒｉｃｈ               ｉｎ               ｏｍｅｇａ               3               ｉｎｃｌｕｄｅ               ｏｉｌｙ               ｃｏｌｄ               ｗａｔｅｒ               ｆｉｓｈ               ｓｕｃｈ               ａｓ               ｓａｌｍｏｎ,               ｍａｃｋｅｒｅｌ,               ｈｅｒｒｉｎｇ,               ａｌｂａｃｏｒｅ               ｔｕｎａ,               ａｎｃｈｏｖｉｅｓ,               ｓａｒｄｉｎｅｓ,               ｈａｌｉｂｕｔ,               ｓｈｒｉｍｐ,               ｓｎａｐ-ｐｅｒ               ａｎｄ               ｓｃａｌｌｏｐｓ. Ｅｇｇｓ               ａｒｅ               ａｌｓｏ               ｇｏｏｄ               ｓｏｕｒｃｅｓ               ｏｆ               ＥＦＡｓ,               ａｌｔｈｏｕｇｈ               ｈｉｇｈ               ｉｎ               ｃｈｏｌｅｓｔｅｒｏｌ. Ｉｆ               ｙｏｕ               ｅｎｊｏｙ               ｓａｌａｄｓ,               ｙｏｕ               ｃａｎ               ｕｓｅ               ｆｌａｘ               ｓｅｅｄ               ｏｉｌ               (ａｎ               ｏｍｅｇａ-3               ｏｉｌ)               ａｎｄ               ｏｌｉｖｅ               ｏｉｌ               (ｏｍｅｇａ-6               ｏｉｌ)               ａｓ               ａ               ｔａｓｔｙ               ａｎｄ               ｖｅｒｙ               ｈｅａｌｔｈ-ｆｕｌ               ｓａｌａｄ               ｄｒｅｓｓｉｎｇ. Ａｖｏｃａｄｏｓ               ａｒｅ               ａ               ｒｉｃｈ               ｓｏｕｒｃｅ               ｏｆ               ｏｍｅｇａ-9               ｆａｔｔｙ               ａｃｉｄｓ,               ａｌｓｏ               ｐｒｅｓｅｎｔ               (ｉｎ               ｌｅｓｓｅｒ               ａｍｏｕｎｔｓ)               ｉｎ               ｏｌｉｖｅ               ｏｉｌ.                Ｆｏｒ               ｖｅｇｅｔａｒｉａｎｓ,               ｔｈｅｒｅ               ａｒｅ               ｍａｎｙ               ｏｍｅｇａ-3               ｐｌａｎｔ               ｓｏｕｒｃｅｓ               ａｓ               ｗｅｌｌ. Ｖｅｒｙ               ｇｏｏｄ               ｎｏｎ-ａｎｉｍａｌ               ｓｏｕｒｃｅｓ               ｏｆ               ｏｍｅｇａ-3ｓ               ｉｎｃｌｕｄｅ               ｃａｕｌｉｆｌｏｗｅｒ,               ｃａｂｂａｇｅ,               ｃｌｏｖｅｓ               ａｎｄ               ｍｕｓｔａｒｄ               ｓｅｅｄｓ. Ｓｏｙｂｅａｎｓ,               ｔｏｆｕ,               ａｎｄ               ｄａｒｋ               ｇｒｅｅｎ               ｌｅａｆｙ               ｖｅｇｅｔａｂｌｅｓ               (ｋａｌｅ,               ｓｐｉｎａｃｈ,               ｍｕｓｔａｒｄ               ｇｒｅｅｎｓ,               ｃｏｌ-ｌａｒｄ               ｇｒｅｅｎｓ,               ａｎｄ               Ｂｒｕｓｓｅｌｓ               ｓｐｒｏｕｔｓ)               ａｒｅ               ａｌｓｏ               ｇｏｏｄ               ｓｏｕｒｃｅｓ. Ｏｔｈｅｒ               ｇｏｏｄ               ｖｅｇｅｔａｂｌｅ               ｓｏｕｒｃｅｓ               ｉｎｃｌｕｄｅ               ｆｌａｘｓｅｅｄ               (ｌｉｎ-ｓｅｅｄｓ),               ｈｅｍｐ               ｓｅｅｄｓ,               ｓｕｎｆｌｏｗｅｒ               ｓｅｅｄｓ,               ｗａｌｎｕｔｓ,               ｐｕｍｐｋｉｎ               ｓｅｅｄｓ               ａｎｄ               ｗｈｅａｔ               ｇｅｒｍ. Ｓｏｙａ               ｂｅａｎｓ,               ｇｒａｐｅ               ｓｅｅｄ               ｏｉｌ,               ｐｉｎｅ               ｎｕｔｓ,               ｐｉｓｔａｃｈｉｏ               ｎｕｔｓ               ａｎｄ               ｓｅｓａｍｅ               ｓｅｅｄｓ               ａｒｅ               ａｌｓｏ               ａｂｕｎｄａｎｔ               ｓｏｕｒｃｅｓ               ｏｆ               ｏｍｅｇａ-6. Ａ               ｃｏｎｖｅｎｉｅｎｔ               ｗａｙ               ｔｏ               ｓｕｐｐｌｅｍｅｎｔ               ｙｏｕｒ               ｄｉｅｔ               ｉｓ               ｔｏ               ｃｏｎｓｕｍｅ               ｏｎｅ               ｔｏ               ｔｗｏ               ｔａｂｌｅｓｐｏｏｎｓ               ｏｆ               ｆｌａｘ               ｓｅｅｄ               ｏｉｌ,               ａｎ               ｏｍｅｇａ-3               ｏｉｌ,               ｅａｃｈ               ｄａｙ. Ｙｏｕ               ｃａｎ               ｅａｓｉｌｙ               ａｄｄ               ｆｌａｘｓｅｅｄ               ｏｉｌ               ｔｏ               ｙｏｕｒ               ｂｒｅａｋｆａｓｔ               ｃｅｒｅａｌ,               ｏｒ               ａｄｄ               ｉｔ               ｔｏ               ｓｏｕｐｓ,               ｏｒ               ｙｏｕｒ               ｓｍｏｏｔｈｉｅ               ｏｒ               ｔｏ               ａ               ｓａｌａｄ.

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