Stephanie Figeira - Nutrition Consultant

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Get Your Omega 3 Fatty Acid On

Stephanie Figeira

Get Your Omega 3 Fatty Acid On - Why and How

Author - Stephanie Figeira

FOODS HIGH IN OMEGA 3 FATTY ACIDS

90% of Americans are deficient in long chain Omega 3 fatty acids known as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are the Omegas that help reduce inflammation in the body.  The Standard American Diet (SAD) is out of balance when in comes to Omega3-6-9 in the diet. The SAD is over run with Omega 6’s which are the inflammation driver of the Omega’s and Omega 9’s the body can make, while Omega 3 and 6 must come from the food we eat. Keeping our Omega’s in check helps reduce inflammation in the body, therefore reducing our risk of poor health and disease.

LIST OF OMEGA 3 FOODS RECOMMENDED SERVING SIZE

Flaxseed (ground and oil) 2 Tbsp ground/1 Tbsp oil

Cod Liver Oil 1 Tbsp

Walnuts (Organic) 1/4 cup

Sardines (Wild) 3oz

Salmon (Wild) 3oz

Beef (100% Grass Fed and Finished) 3oz

Soybeans (non-GMO)                         1 cup

Shrimp (Wild)         4 oz

Brussels Sprouts (EWG Cabbage is on the Clean 15) 1 cup

Cauliflower (EWG Clean 15) 1 cup

Chia Seeds 2 Tbsps

Benefits of Omega 3 fatty acids

  • Cardio Health

  • Stabilize Blood Sugar

  • Balances Cholesterol

  • Supports Cognitive Brain Function

  • Supports Healthy Digestion

  • Supports Skin Health

  • Lowers Inflammation

  • Improves Mood

  • Boost Immunity

  • Reduces Risk of Cancer

If you would like to discuss further what you can eat to reduce inflammation in your body. Give me a call and check out my website at www.gotyourhealthgotitall.com. 

References:

The New Whole Foods Encyclopedia(Fully Revised and Updated); Rebecca Wood; Penguin Group 2010

The Encyclopedia of Healing Foods; Michael Murray, N.D., etal, Atria Books2005

The World’s Healthiest Foods, Second Edition, George Mateljan, GMF Publishing 2015

https://pubmed.ncbi.nlm.nih.gov/11997274/; Early Protection Against Sudden Death by n-3 Polyunsaturated Fatty Acids After Myocardial Infarction: Time-Course Analysis of the Results of the Gruppo Italiano Per Lo Studio Della Sopravvivenza nell'Infarto Miocardico (GISSI)-Prevenzione