When did you last think about how many plant lignans you are getting in your diet? Ummm…never…right??? Many haven’t heard of plant lignans before, but they are crucial to maintain good health because they contain beneficial phytonutrients. Unfortunately due to the abundance of over-processed food, lignans are now mainly mission in action.
One easy way to add more lignans to your diet is to consume more flax. Because Flax is packed with lignans it may help reduce your risk of heart disease, cancer, stroke and diabetes. Try incorporating flax oil into your salad dressings or adding it to sauces or dips. One easy way is to simply add some to your morning smoothie. It tastes great!
Omega-3 Fatty Acids
According to the University of Maryland Medical Center, the typical American diet tends to contain 14 to 25 times more omega-6 fatty acids than omega-3 fatty acids. The disproportionate number of omega-6 compared to omega-3 may be one of the root causes of inflammatory diseases today.
The good news is that you can easily incorporate more omega-3 fatty acids into your diet by being more mindful of what you are putting into your shopping cart. Foods to look for include fish such as tuna and salmon, fortified dairy such as fresh eggs and milk <thought you might want to link to WO eggs and milk if they qualify>, and veggies like brussels sprouts and kale. Before you head to the store, check out the handy omega-3 shopping list created by WebMD.
Vitamin D3 typically comes from sunlight, but these days more people are avoiding or blocking the sun. However, recent research conducted by Creighton University School of Medicine is making many take a second look at how much they are getting of this essential vitamin.
The study found that participants who took calcium and a large dose of vitamin D3—nearly three times the US government’s Recommended Daily Amount (RDA)—showed an amazing 60 percent (yes 60%!) reduction in cancer risk compared to women who did not take the vitamin.