10 Reasons To Include Omega-3 Fatty Acids In Your Diet

WHAT ARE OMEGA-3s?

Omega-3s are essential polyunsaturated fatty acids, meaning they are not produced naturally in your body and therefore need to be consumed through the diet. There are a few different types of omega-3s: EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid) and ALA (alpha-linolenic acid). EPA helps to reduce inflammation in the body, while DHA is important for brain function and development as well as eye health. ALA can be converted to EPA or DHA or used as energy. These fatty acids are incredibly important and have a number of powerful health benefits for your body and your brain.

WHERE CAN YOU FIND OMEGA 3’s

You can find omega-3s in seafood, especially oily fish such as salmon, mackerel, seabass, sardines, herring, tuna and trout and their oils. Seeds, nuts and beans are also a great source of ALA - hemp seeds, chia seeds, flax seeds, walnuts, kidney beans, black beans, pinto beans and soybeans are all great to include in your diet. An omega-3 supplement is also a quick and efficient way to get more omega-3s in your diet.

HERE ARE A FEW REASONS TO START INCLUDING THESE HEALTHY FATS INTO YOUR DIET:

1. Fights Inflammation – the anti-inflammatory properties of omega-3s can help reduce inflammation in the body and decrease the risk of disease.

2. Promotes Heart Health – omega-3 fatty acids can improve cardiovascular health and reduce the risk of heart disease by lowering triglyceride levels and blood pressure, increasing HDL “good” cholesterol and helping to prevent blood clots and plaque buildups, keeping your arteries healthy and free from damage.

3. May Improve Bone and Joint Health – omega-3s can help improve bone strength and reduce risk of osteoporosis and can also help reduce inflammation and pain associated with arthritis.

4. Helps Fight Depression and Anxiety – studies have shown that people who consume omega-3 fatty acids on a regular basis are less likely to be depressed and also show reduced symptoms of anxiety. EPA is the most effective form of omega-3 for depression.

5. Improve Eye Health – DHA is a main component of the retina of your eye. DHA may help protect the eyes from macular degeneration (a leading cause of permanent eye damage or blindness) as well as other eye diseases.

6. Fights Autoimmune Diseases – an autoimmune disease is when your immune system attacks healthy cells in your body, mistaking them for foreign cells. Omega-3s can help reduce the risk of many of these diseases including type 1 diabetes and multiple sclerosis. These essential fatty acids can also help treat conditions such as lupus, rheumatoid arthritis, ulcerative colitis, Crohn’s disease and psoriasis.

7. Can Help Promote Brain Development – omega-3s are necessary for the growth and development of the infant brain and can also promote eye health. It’s imperative that you get a good amount of omega-3s in your diet while you are pregnant and also in your child’s diet in the early stages of life. This has been associated with higher intelligence, improved focus, better social skills, less behavioural issues and the reduced risk of developmental delay, ADHD and other diseases.

8. May Help Reduce Age-Related Mental Decline and Risk of Alzheimer’s.

9. Reduce Risk and Symptoms of Metabolic Syndrome – metabolic syndrome is a combination of a number of health conditions including obesity, high blood pressure, insulin resistance, high triglycerides and low HDL “good” cholesterol levels. These conditions can put you at risk of heart disease and diabetes, along with other illnesses. Omega-3 fatty acids can improve these conditions and reduce your risk.

10. Improves Skin – DHA is found in your skin and is responsible for the health of cell membranes. Omega-3s can help manage oil production and promote skin hydration, improve complexion, reduce premature aging, and protect your skin from sun damage.

Omega-3s are vital for optimal health. You can increase your intake of omega-3s by eating more fatty fish, seafood, seeds, walnuts and beans and also by including an omega-3 supplement into your daily routine.

If you want to make a healthy change to your nutrition and learn more about healty eating, contact Steph, registered holist nutritionist! Start your journey today.

Salmon - Healthy & Delicious!

Not only is salmon delicious, it also has amazing health benefits!

1. Eating salmon on a regular basis may help:

   • reduce risk of heart disease

   • control weight by reducing appetite, increasing metabolism and insulin sensitivity and reducing belly fat

   • reduce/fight inflammation

   • protect brain health, reduce risk of age-related memory issues and help improve symptoms associated with anxiety and depression

2. Salmon is high in B vitamins, which supports brain and heart health, energy production within the body and also helps reduce inflammation.

3. Salmon is a great source of the omega 3 fatty acids EPA and DHA. These essential fatty acids have been shown to reduce inflammation, lower blood pressure and reduce risk factors for disease.

4. A 3.5-ounce serving of salmon offers 22-25g of protein! Protein is required to build and repair tissues and also to make hormones, enzymes and other chemicals in the body.

5. Salmon contains selenium (a mineral that protects bone health and improves thyroid function) and potassium, which helps control blood pressure and prevent fluid retention.

6. Salmon contains the powerful antioxidant Astaxanthin, which may have a positive impact on the brain, heart, eyes, skin and nervous system.

Here's one of my favourite Salmon Recipes!

Ingredients:

Salmon Burgers:

12 oz. wild-caught salmon, baked and chopped

1/2 lemon, juiced (~2 Tbsp.) + ½ tsp. lemon zest

1 small shallot, minced (may substitute 2 cloves garlic, minced)

2 green onions, sliced

1 Tbsp. fresh dill, chopped (may substitute 1 tsp. dried dill)

2 tsp. Dijon mustard

¼ tsp. salt

¼ tsp. pepper

2 eggs

1/4 cup almond flour

1 Tbsp. coconut oil or ghee/clarified butter

For the Avocado Garlic Sauce:

1 medium avocado, halved and pit removed

1/4 cup extra virgin olive oil

1/2 lemon, juiced

1 tsp. Dijon mustard

1 Tbsp. fresh dill (may substitute 1 tsp. dried dill)

2 garlic cloves, minced

¼ tsp. salt

1/8 tsp. pepper

Instructions:

For the burgers:

1. Combine all of the salmon burger ingredients, except the coconut oil, in a large bowl and mix well. If mixture is pretty wet, add additional almond flour 1 Tbsp. at a time.

2. Form into 6-8 patties. Patties easily fall apart until they are cooked. Handle with caution.

3. Heat coconut oil on a griddle or pan to medium-high heat.

4. Once hot (oil must be hot), carefully add burgers to pan and cook for 5-6 minutes on each side or until cooked through. Patties should sizzle when added to pan.

5. To serve, top with 1-2 Tbsp. avocado garlic sauce and tuck into a lettuce wrap if you wish. I love doing on some spinach!

For the Avocado Garlic Sauce:

1. In a food processor or blender, combine all of the ingredients and process until smooth.

Recipe Link: https://therealfoodrds.com/salmon-burgers/

ENJOY!!

For more healthy and yummy salmon recipes, check out my Pinterest Page!

To learn more about how to incorporate healthy foods into your diet, check out Thrive’s online nutrition programs!