❇️ Monday Addition: Omega 3

❇️ Monday Addition: Omega 3

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Quote of the day:

“Your passion is waiting for your courage to catch up.”

– Isabelle Lafleche

Omega 3

What is it?

Omega-3 refers to a family of polyunsaturated fatty acids (PUFAs) that are essential nutrients for our body.

Polyunsaturated fats are a type of essential fat that are vital for proper bodily functions. Unlike other types of fats, your body cannot produce them on its own, so you must obtain them from your diet or supplements. These important fats are crucial for constructing cell membranes and the protective sheaths around nerves. They are also involved in essential processes such as preventing blood clotting, muscle movement, and regulation of inflammation in the body.

The three most important types of omega-3 fatty acids are:

  • Eicosapentaenoic acid (EPA)

  • Docosahexaenoic acid (DHA)

  • Alpha-linolenic acid (ALA)

EPA and DHA are mainly found in fatty fish and seafood, while ALA is found in plant-based sources such as flaxseeds, chia seeds, and walnuts. Omega-3 fatty acids play an important role in the body, including supporting brain function, reducing inflammation, and promoting heart health. They are also essential for the growth and development of infants and children.

Why does it matter?

Omega-3 fatty acids have been extensively studied for its health benefits. Some of the key benefits of omega-3s include:

  • Supporting heart health: Omega-3s have been shown to lower triglyceride levels, reduce inflammation, and improve blood vessel function, all of which can help reduce the risk of heart disease.

  • Promoting brain health: Omega-3s are important for brain function and development, and may help reduce the risk of cognitive decline and dementia.

  • Reducing inflammation: Omega-3s have anti-inflammatory properties, which can help reduce inflammation throughout the body and improve conditions such as arthritis.

  • Improving mood: Some studies have shown that omega-3s may help reduce symptoms of depression and anxiety.

  • Supporting healthy skin: Omega-3s may help reduce inflammation in the skin and improve conditions such as eczema and psoriasis.

  • Supporting eye health: Omega-3s are important for eye health and may help reduce the risk of age-related macular degeneration, a common cause of blindness in older adults.

  • Supporting fetal development: Omega-3s are important for fetal development during pregnancy, and may help reduce the risk of premature birth and low birth weight.

I am not joking when I say after I started taking Omega 3 supplements, my eczema completely cleared up.

How to add into your daily routine?

There are many ways to incorporate omega-3 fatty acids into your diet and lifestyle.

  1. Eat fatty fish: Fatty fish like salmon, sardines, cod, and mackerel are some of the best sources of omega-3s. Try to eat at least two servings of fatty fish per week.

  2. Use flaxseed oil: Flaxseed oil is a good source of ALA omega-3s. Use it as a dressing for salads or drizzle it over vegetables or cooked grains. You can also grind up flaxseeds and put in smoothies.

  3. Add chia seeds to your breakfast: Chia seeds are a great source of ALA omega-3s. Make chia pudding or sprinkle them over your oatmeal, yogurt, or add to smoothies.

  4. Snack on walnuts: Walnuts are a good source of ALA omega-3s - great as a snack or add to salads or yogurt.

  5. Supplements: If you're not able to get enough omega-3s from your diet, consider taking a high-quality omega-3 supplement such as fish oil.

When supplementing there are a few things to look for when picking a brand to buy. You want to make sure it is not contaminated with mercury and other toxins so ensure that they do 3rd party testing, and lastly freshness so that it is not rancid. There was a study done that 1 in 10 fish oils were rancid.

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