Omega-3’s are essential fatty acids that we need and require for our bodies to not only survive but to thrive. Having a healthy dose of Omega-3’s in our diet can:
- Prevent autoimmune diseases like diabetes, arthritis and cancer.
- Boost hormones that control our metabolism
- Fight depression and anxiety
- Improve eye health, heart health and skin health
- Reduce symptoms of ADHD in both children and Adults
- Improve joint and bone health
There’s a problem however.
We don’t eat enough of them or, as I’ve mentioned here before, whatever omega 3’s we do eat are crowded out by the high Omega-6’s that we’re eating too much of.
So on top of getting away from processed foods and oils, here my top 9 sources of Omega-3’s that are delicious (except for number 1) and nutritious:
- 1 TBS of cod liver oil from these brands or sustainable and properly processed fish oil from this brand and this one.
- 2 TBS of Grounded Flax seeds, chia seeds or hemp seeds in a bowl of oatmeal or smoothie for breakfast.
- 2 – 3 servings of Fresh sustainable cold water fish or BPA free canned sardines, wild salmon, herring or kippers weekly from these brands.
- A handful of Walnuts from time to time as they are the highest “non-fish” source of Omega-3’s.
- Green vegetable like Kale, Broccoli, Spinach, Arugula and Swiss chard are high in Omega-3’s
- 2 Pasture raised or organic eggs 3 times per week. They have higher Omega-3’s than conventional eggs
- Grass fed yogurt, kefir, whole milk and butter have higher amount of Omega-3’s than conventional dairy products
- Grass fed and pasture raised beef, lamb and chickens have significantly higher amounts of omega-3’s than conventionally raised feedlot animals.
- Purslane, dandelion and lambs quarters (a vegetable) are three wild greens high in Omega-3’s that can easily be found at your local farmers markets or even in a grocery story near you.
Whether it’s flax seeds in a smoothie, a piece of sustainably caught fish for lunch or a new salad recipe with purslane and walnuts for dinner, I’m sure you can find a way to include many of these foods I’ve listed – and get your Omega 3/6 ratio back on track. Supplementation is great too – just make sure the brand you’re buying is top quality (email me for my recommendations at firstname.lastname@example.org).