That's Fit

Each week, we'll be naming a Super Food and offering unique ways to use those Super Foods that pack nutritional power. After all, you are what you eat -- make it count!

Flax is an ancient crop (it was used as a food source in 3000 BC!) but there's nothing outdated about it's benefits. Perhaps you've heard of the many, many benefits of flax? If not, well, I'll tell you right now: It's really good for you.

How good? Here's just a short list of ailments it can help ward off: Cholesterol, cancer, constipation, diabetes, heart disease, menopause, inflammation and depression. And it's no surprise -- Flax contains all-important omega-3 fatty acids, as well as a special thing called lignans. Lignans act like antioxidants and have anti-tumor properties. And that's not all: Flax has fiber, which, in addition to helping you lower your cholesterol and risk of heart disease, helps keep you ... well, regular.

The benefits of omega-3 fatty acids are many. From reducing cholesterol to improving cognitive function, a body of research suggests that the stuff is just plain good for your health. But, it couldn't possibly also benefit your social life, could it? Think again, say researchers from the University of Toronto.

According to a small side-bar article in the British edition of Men's Health magazine, the U. Toronto researchers based their study on how omega-3 affects the physical manifestations of social awkwardness. What they found is that the healthy fatty acids may actually help a person keep from sweating excessively, feeling anxious, and blushing when meeting someone for the first time.

Fortunately, omega-3 can be found in many food sources that do not cause your breath to smell like fish. Otherwise, all its help in keeping you socially confident could go out the window once you open your mouth.

Cod's out, tuna's out and Atlantic salmon's off the menu - mercury and PCB's have made most of us order the chicken instead. We all know we should eat plenty of fish, but what is there left to buy?

You can go ahead and eat a fish called Kona Kampachi. It seems that chefs from around the world will agree that there isn't a better fish in the sea than this one. It has twice a much omega-3 fatty acids as Atlantic salmon and has undetectable levels of mercury. This mild, versatile fish is raised sustainably on farms off the Kona coast and is also called Hawaiian yellowtail.

At many fine establishments, you'll find it served raw (sashimi style) or slow cooked and paired with Japanese mushrooms, ginger, and tofu. Even better -- for those who love to cook -- Eddybles has a great recipe for Macadamia crusted Kona Kampachi with Jicama Slaw (pictured) that you can cook at home.

The prized fish's only blemish is its cost. It's pricey at upwards of $20 per pound but as with everything in the marketplace, increased supply driven by demand will eventually drive the price down.

When it comes to healthy food choices there are getting to be lots of options out there, which is awesome! But it also leads some people to feel overwhelmed, especially those of us who are busy and don't always have the time for sifting through all the hype when shopping and looking for good products to try. As health-conscious and well-intentioned as we may be, there just aren't enough hours in the day.

So if that sounds like you, then this list compiled by Prevention.com of foods specifically full of Omega-3 's, either naturally or fortified, might be worth looking at. There's 5 suggestions ranging from breakfast fare to workout snacks to craving fixers.

Fat has a bad reputation when it comes to dieting, weight loss, and general health. Some of it is well-deserved, for example trans fats and saturated fats, but some of it is not. Your diet needs to have some fat to keep your body healthy; it's just a matter of making sure you're getting the right kind of fats. Research has shown that the majority of diets are short on essential fatty acids like Omega-3 and Omega-6, and flaxseed oil can be a great source of these healthy fats. Incorporating it into your diet regularly can help prevent a variety of different health complications like coronary heart disease, arthritis, and skin problems. When shopping for flaxseed oil, it's important to buy high-quality that has been protected from light (brown to amber bottle) and heat (do not use in cooking).

Omega-3 fats have so many benefits -- besides reducing the risk for many illnesses, they have also been shown to help reduce both body fat and stress. But obviously, as with everything, it's important to incorporate supplements like flaxseed oil into a well-balanced diet and health plan, and not make the mistake of neglecting other important areas like regular exercise.