Best Sources of Omega-3

Many foods have Omega-3 fatty acids. A diet high in certain fish, seeds, and nuts can help you get more omega-3s.

We are cutting our bodies short of countless nutrients by choosing the packaged and delivered versions of food rather than what can be found in nature. It’s no secret that Western diets are low in fresh, real foods.

By adding some of these best sources of omega 3 fatty acids, you will begin to regain health and balance in your body:

• Mackerel

• Salmon

• Herring

• Oysters

• Sardines

• Anchovies

• Fish Oil

• Nuts, seeds, and their oils

• Flax

• Chia

• Walnuts

• Olive oil

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• Various vegetables

• Spinach and lettuce

• Squash

• Broccoli

• Turnips

• Cauliflower

• Cabbage

Roasted Salmon with Garlic & Brussels Sprouts

INGREDIENTS

• 14 large cloves garlic, divided

  
  

• ¼ cup extra-virgin olive oil

  
  

• 2 tablespoons finely chopped fresh oregano, divided

  
  

• 1 teaspoon salt, divided

  
  

• ¾ teaspoon freshly ground pepper, divided

  
  

• 6 cups Brussels sprouts, trimmed and sliced

  
  

• ¾ cup white wine, preferably Chardonnay

  
  

• 2 pounds wild-caught salmon fillet, skinned, cut into 6 portions

  
  

• Lemon wedges

  
  

DIRECTIONS

1. Preheat oven to 450 degrees F.

2. Mince 2 garlic cloves and combine in a small bowl with oil, 1 tablespoon oregano, 1/2 teaspoon salt and 1/4 teaspoon pepper. Halve the remaining garlic and toss with Brussels sprouts and 3 tablespoons of the seasoned oil in a large roasting pan. Roast, stirring once, for 15 minutes.

3. Add wine to the remaining oil mixture. Remove the pan from oven, stir the vegetables and place salmon on top. Drizzle with the wine mixture. Sprinkle with the remaining 1 tablespoon oregano and 1/2 teaspoon each salt and pepper.

4. Bake until the salmon is just cooked through, 5 to 10 minutes more.

5. Serve with lemon wedges.

Omega-3 fatty acids are known to reduce your risk of cardiovascular disease, help lower cholesterol, and fight inflammation. The two most crucial omega-3s for these health benefits are eicosapentaenoic acid, also known as EPA, and docosahexaenoic acid, DHA. Both of which are found in fish.

One of the ways omega-3s reduce inflammation is by controlling your body's production of cytokines. These cytokine proteins can either become "pro-inflammatory" or "anti-inflammatory" in your body, and according to a study published in the journal Nutrients, omega-3s work to reduce your levels of the pro-inflammatory ones.

According to the International Journal of Molecular Sciences, salmon, mackerel, sardines, herring, and trout contain the highest levels of omega-3s, with about 1-3.5 grams per serving.  You can still find omega-3s in leaner fish like cod and sea bass, but the amounts are much lower, at around 0.1-0.3 grams per serving.

Your challenge for today is to consume any source of omega-3 at least once a day for the rest of this challenge. Fatty fish are the best dietary sources of omega-3 fatty acids, but you can also supplement with fish oil, krill oil, or cod oil pills.