By Be Well Health Coach Katrine van Wyk
Omega-3’s are essential fatty acids, which means we have to get them from the food we eat. Omega-3’s can help lower both cholesterol and blood pressure, are anti-inflammatory and promote immunity as well as aiding brain function, joint health and mood. There are some excellent food sources of Omega-3’s and you should include these in your diet. However, most of us do not eat enough of them, so we recommend taking an Omega-3 supplement.
You know this one already. But do note that we’re talking about the wild caught, not the farmed fish. Fish in the wild eat a varied diet full of algae – and these sea plants are the source of omega-3’s in fish. Try this delicious Tandori Salmon recipe for dinner tonight.
Walnuts look like little brains and contain lots of omega-3’s which is essential for our brain to function well. Snack on a few walnuts, add them to your salads (they are delicious combined with roasted beets!) or try a walnut pesto.
I grew up in Norway and when grandpa went fishing and caught a big cod he would serve up a meal with the fish, its liver and fish eggs as sides. Cod liver is high in Omega-3’s and cod liver oil is one of the oldest superfoods around. So, even if you don’t eat fish liver on a regular basis like my grandfather(!) try taking a supplement to get some of the same benefits.
These tiny little seeds sure pack a lot of nutrition for their size. In fact, they are the biggest source of plant based omega-3’s. They are also high in fiber, which keeps you feeling full and regular. Win win! It’s really worth getting to know chia a little more.
Grass Fed Meat
Just like with fish, the omega-3’s in grass fed beef comes from the green grass they’re eating. There’s 2 to 5 times as much omega-3’s in grass fed beef vs. grain fed – another great argument for making that switch.
Canned sardines are on our list of pantry staples, and for a good reason. These little fish are high in omega-3’s, protein and vitamin D. And, if you eat the bones, you get the added benefit of calcium too. If you’re concerned about eating fish due to mercury levels, eating these small fish is a very healthy option.
What’s your favorite food source for Omega-3’s?