Recipes to Gain Omega 3 Fatty Acids

Omega 3 fatty acids are an integral component of a healthy diet, helping reduce inflammation, protect cardiovascular health as you age and even enhance skin texture.

Foods such as salmon, tuna and sardines are rich sources of omega 3 fats, but you can also get them through plant foods like flax seeds, walnuts and ghee. With these recipes you can increase your omega 3 intake.

Walnuts

Walnuts are delicious treats and one of the richest plant sources of omega-3 fatty acids – specifically alpha-linolenic acid (ALA). Plus they’re loaded with antioxidants, protein and fiber!

Walnuts, often dubbed the “brain food” due to their physical appearance, can help improve brain function and may reduce dementia risk. Furthermore, walnuts have many health advantages associated with them such as reduced cholesterol and blood pressure levels.

One ounce serving of walnuts offers 2.5 grams of omega-3s – more than enough to meet daily requirements! You can enjoy walnuts as snacks or use them in recipes, such as veggie tacos and stir frys. Select raw or toasted varieties without added sugars, salts and artificial flavors and store airtight and cold to maintain freshness – Glenda’s Farmhouse provides several unsalted shelled varieties perfect for convenient omega-3 supplementation; bulk purchases or pre-portioned packages available from Glenda’s Farmhouse are great ways to add omega-3 into diets!

Fish

Fish is an excellent low-fat source of protein and omega-3 fatty acids, both essential components for heart health. Fish also provides calcium, phosphorus, iron and vitamins D and B2. Eating two to three servings per week as part of a healthy diet can lower your risk for heart attack or stroke.

Omega-3 fatty acids cannot be produced naturally within the human body, so you must obtain them through food sources. Omega-3s can be found primarily in fish (particularly white-fleshed varieties), nuts and seeds such as walnuts, flax seeds and olive oil as well as certain vegetables and algae. Our bodies may convert ALA into EPA and DHA omega-3s but only in very limited amounts.

Salmon, trout, herring and mackerel are excellent sources of omega-3 fatty acids, while shellfish such as shrimp and scallops also offer ample amounts of these essential lipids. When choosing seafood as part of a balanced diet be sure to opt for wild-caught, sustainable options with reduced mercury content.

Seeds

Chia seeds, flax seeds, hemp seeds, pumpkin and sesame seeds are packed with omega-3 fatty acids as well as healthy fibre, protein and vitamins such as calcium, magnesium and zinc – making them the ideal addition to smoothies, soups, salads or any dish you can think of!

Peanut butter cups are compact and portable snacks perfect for travelling. Add them as an ingredient in granola bars, energy balls and other baked recipes; create trail mixes by scattering over roasted vegetables or add as topping for oatmeal or yogurt bowls.

Foods rich in omega-3 fats must be eaten on a regular basis to attain them, with fish serving as one of the primary sources. Walnuts, flaxseeds, chia seeds and ghee are other great sources. Omega-3s play a vital role in maintaining heart health, brain functioning and healthy hormonal activity, making fatty fish eating twice weekly an absolute necessity as well as regular consumption of plant sources with higher concentrations of omega-3s such as walnuts or flaxseeds being an additional supplementation regiment.

Vegetables

Consuming enough vegetables is crucial for children and adults who wish to maintain strength and good health, since vegetables contain essential vitamins and nutrients that may help prevent inflammatory conditions, cardiovascular diseases and neurological disorders.

Vegetables can be divided into several classes according to their edible parts: leafy vegetables such as lettuce, spinach, kale and Swiss chard; stalk and stem vegetables (broccoli, asparagus and celery); root vegetables (carrots and turnips); tuber vegetables (potatoes); bulb vegetables (onions); head or flower-forming (cauliflower and broccoli); other edible produce, like tomatoes and peas are considered vegetables for culinary use purposes.

Vegetables provide an important source of protein, making them a healthy addition to the diets of those who do not consume meat for medical or religious reasons. Vegetables also boast omega 3 fatty acids in modest quantities compared to oily fish; nuts, seeds and flax seed oil may also contain Omega 3. Combine all these healthy ingredients in a delicious smoothie made with frozen acai puree, granola, banana slices, chia seeds and ground flax for optimal results!