Learn about healthy fats
Known as a healthy fat, Omega 3 fatty acids are a polyunsaturated fat that has been applauded for its protective benefits against certain conditions and diseases.
As an essential amino acid, meaning the body cannot make them on its own, it is imperative that humans obtain them via the diet or supplements.
There are three main types of Omega-3s – ALA, EPA and DHA – which can be found in an array of foods and all play an important role in maintaining overall health.
Lowers Blood Pressure
Omega 3 fatty acids aid in improving blood flow by preventing blood vessel clogging thereby lowering blood pressure.
Relieving Rheumatoid Arthritis Symptoms
According to some medical studies, in conjunction with rheumatoid arthritis medication, omega 3 fatty acids can improve rheumatoid arthritis symptoms.
Improving Brain Health
Omega 3 fatty acids in fish oil nourish the brain, improve memory, and prevent dementia or Alzheimer’s disease. The fatty acids in fish oil are essential for the brain to help reduce the formation of plaques in the brain, which are responsible for memory loss.
Promotes Mental Health
Studies have shown that people suffering from depression and anxiety tend to experience a reduction in symptoms once they take omega 3 supplements.
Sources of Omega-3’s
The American Heart Association recommends Americans consume at least two servings of fatty fish, or fish rich in omega-3s, per week. Each serving should be about 3 ounces.
Examples Include:
- Salmon
- Mackerel
- Trout
- Sardines
- Sea bass
Although we typically thin of fish as the main source of Omega 3’s, there are other great choices such as:
- Flaxseeds and flaxseed oil
- Chia seeds
- Walnuts
- Canola oil
- Soybean oil
- Pumpkin seeds
- Squash Seeds
Need some new meal and beverage ideas to increase your Omega-3 fatty acid intake? Try these recipes!
- Omega Berry Smoothie – https://www.driscolls.com/recipes/omega-overture-mixed-berry-smoothie
- Crispy Salmon Rice Bowl – https://www.eatingwell.com/crispy-salmon-rice-bowl-8628232
- Omega 3 Rich Energy Balls – https://beantownkitchen.com/omega-3-rich-energy-balls/
- Brussel Sprouts with Sesame Sauce – https://thebigswich.com/recipes/574-brussels-sprouts-w-miso-sesame-sauce?utm_source=internal&utm_medium=the_pod&utm_campaign=omega3s
References –
- Arthritis Foundation
- The Association British Dietitians Harvard Health
– Dana Gardner, Registered Dietitian, MS, LD/N
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