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Fall in love with the power of Omega-3. Omega-3s are essential fatty acids, meaning that we need them to survive. It’s no secret that fish is a great source of omega-3 fatty acids (including wild salmon, black cod, and anchovies), as well as in flaxseeds and chia seeds. Research suggests they can help lower cholesterol, blood pressure, and inflammation, which may reduce the risk of several diseases. Its benefits are undeniable, but if you don’t like to eat fish, you can still take advantage of its heart-healthy perks in some other ways we are going to share in this course today!
Did you know?
Our body doesn't produce Omega-3s so we have to get it from our diet. Omega-3s help build and maintain a healthy body. They’re key to the structure of every cell wall you have. They’re also an energy source and help keep your heart, lungs, blood vessels, and immune system working the way they should.
Omega-3s are widely known to:
fight autoimmune diseases
improve mental disorders
help prevent cancer
reduce fat in your liver
improve bone and joint health
reduce the risk of heart disease
raise good cholesterol levels
improve eye health
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:
Nuts, seeds, and their oils
Spinach and lettuce
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
Preheat oven to 450 degrees F.
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.
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.
Bake until the salmon is just cooked through, 5 to 10 minutes more.
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.
Generally speaking, eating salmon every day is not always recommended, unless you eat small amounts. The 2020–2025 Dietary Guidelines for Americans recommend that people consume 8 to 10 ounces of seafood per week, especially fish that are lower in mercury, which would include salmon.
Well how can you get your daily omega-3s without pushing the mercury levels in your dietary needs. We have solution for you to fix this dilemma. You can find out on our next challenge below.