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Omega-3 from Fatty Fish, Walnuts and Seeds
By Bettina Rasmussen
9/6/23
95% of Americans do not get enough Omega-3 in their daily diet, no wonder so many are dealing with inflammations, high cholesterol, sluggish brain function, high blood pressure and other health issues which could be avoided by getting enough Omega-3 through diet.
Are you looking to increase your Omega-3 in your diet to improve your health and wellbeing?
Let’s see how to make changes to improve your health with omega-3 fatty acids.
How do you know that you are not getting enough Omega-3?
If you don’t eat fish, seeds, or nuts, the chance is that you are not getting enough Omega-3 fatty acids to support a healthy body and mind. One indication that you are not getting enough is that you are missing the white half-moon on your fingernails you might have dry rashes, hair loss, weak immune system, brain fog, and dry eyes to name a few.
Cold-water fatty fish are a excellent source of Omega-3 fatty acids.
DHA, EPA are essential nutrients that can be obtained only through diet, so eating cold-water Fatty fish such as salmon, mackerel, sardines, and anchovies are rich in omega-3 fatty acids. Experts recommend that you eat 3oz of cold-water fatty fish twice a week. Fatty acids are especially important for pregnant women, children and elderly people for brain and eye health.
Walnuts are a powerful source of Omega-3 fatty acids and minerals.
Walnuts are a great source of omega 6 and the plant-based form of omega 3. These heart-healthy fats can help to improve your cholesterol and have anti-inflammatory properties. Walnuts are also high in copper, folate, phosphorus, vitamin B6, manganese, and vitamin E. Vitamin E is a strong antioxidant. Antioxidants help to protect the body from excess free radical build up, which could lead to oxidative stress. Oxidative stress can in return result in cell damage, poor healing, and increased risk for various diseases. Phosphorus and manganese play an important role in heart and muscle function and health. Copper and vitamin B6 play an essential role in maintaining your immune system. Folate is essential for DNA and RNA formation and plays an important role in nerve cell health.
Walnuts are easy to add to your diet since they’re widely available in stores and a great addition to countless dishes. Just be wary of any nut allergies.
Supplements vs. Food
There is no need to buy an expensive supply of supplements when you can heal yourself with your diet. If you were more conscious of making choices based on your health needs, you could change your diet to include everything you need from the food you consume. In addition, eating fatty fish once or twice a week you can add these Omega-3 rich foods to your daily diet; Walnuts, seeds such as ground flaxseed, Hempseeds, and Chia seeds have a high content of fatty acids as well as Avocadoes, Brussels sprouts, Canola Oil and Flaxseed Oil. Treat yourself to a Chia seed dessert made from yogurt and Chia seeds topped with Walnuts for a powerful energizing healthy Omega-3 boost.
Cook extra fish and make your own spread with fish and canola mayo seasoned with dill, salt, and pepper for a sandwich spread or avocado topping.
My favorite breakfast is oatmeal with Hemp Powder, honey, and handful of walnuts.
Omega-3 content in foods:
Walnuts: 2,570 mg of ALA per oz (28 g), or about 14 walnut halves
Salmon: 2,150 mg of EPA and DHA (combined) in 3.5 oz (100 g)
Makrel: 4,580 mg of EPA and DHA (combined) in 3.5 oz
Chia seeds: 5,050 mg of ALA per oz (28 g)
Flax Seed: 2,350 mg of ALA per tablespoon (10.3 g) of whole seeds, or 7,260 mg per tablespoon (13.6 g) of oil
Chia Pudding Recipes
10 Easy, Healthy Chia Pudding Recipes That Could Pass for Dessert (allrecipes.com)
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Omega-3 from Fatty Fish, Walnuts and Seeds
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