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Omega-3 Fatty Acids
Omega-3s can do wonders for your heart, from lowering your blood pressure to helping prevent hardening of the arteries. They may also keep your skin healthy, your memory sharp, and your mood positive (Bella recommends omega-3-rich foods to clients with signs of depression). While fish are one of the best dietary sources of omega-3s, they can also contain mercury, which means daily consumption is generally not a good idea. (The FDA warns women who are or might get pregnant against eating more than 12 ounces of low-mercury fish a week). But it's still possible to satisfy your adequate intake (AI)—1.1 grams a day—by eating certain seeds, nuts, and greens.

100% of your RDA of omega-3s:
  • 1.5 ounces canned sardines OR 4.5 ounces catfish OR 1¼ teaspoons ground flaxseed (about 60 percent)
  • ½ cup edamame OR 1 ounce dry-roasted pecans (about 25 percent)
  • 1 cup cooked spinach OR 1 cup cooked collard greens (about 15 percent)

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