Omega 3 Fatty Acids

What are Omega-3s exactly and why do we talk about them as being beneficial to our health? Also, how can we get enough through our diet so we don't have to take those nasty fish oil pills?Omega-3 fatty acids have been shown to decrease inflammation and may help lower the risks or chronic diseases such as heart disease, cancer, as well as arthritis. In addition their benefit in a wide variety ofother conditions including mental health are being researched with some studies showing benefits.Without enough omega-3 fatty acids we are putting ourselves at risk for deficiency symptoms such as fatigue, poor memory, mood swings/depression, inadequate circulation and dry skin.The American heart circulation specifically recommends consumption of high omega-3 fish at least two times a week.Examples of food sources for Omega-3s include:For alpha linoleic omega 3s: some vegetable oils such as canola or soybean oil, nuts (especially walnuts), seeds such as flaxseed (must be ground up to be available to absorb)and soy foods.For EPA and DHA omega-3 fatty acids: salmon, albacore tuna, mackerel, or sardines (having 2, 4 oz portions a week is recommended)Get creative to incorporate these fats into your diet such as adding walnuts to your salads, cooking with discussed oils, Incorporating ground flax into your baking as well as baking your fish with veggies or poaching in healthy marinades.The picture demonstrates how we incorporated our omega-3s at A Taste of Health in a quick and easy wrap.We took canned salmon and mixed it much like you would a tuna salad, but with a twist mixed in a spicy mustard with garlic,black pepper, and small diced pickles.We added this surprisingly tasty mix to a brown rice tortilla with spinach and black beans to create a well balanced, small meal.If you decide to go the fish oil supplementation route, please consult a dietitian or your physician to prevent overconsumption and review potential interactions or side effects!Wishing you a day of Health and happiness!