IMPORTANCE OF CONSUMING OMEGA-3

Omega-3 is a type of polyunsaturated fatty acid that plays a crucial role in maintaining our health. Our body cannot produce omega-3 on its own, so we must obtain it through our diet. Here are some reasons why it's important to eat enough omega-3:

1. Brain and eye health: Omega-3 is a key structural component of the brain and eye. It plays an important role in maintaining cognitive function, mood, and memory, as well as supporting eye health and vision.
2. Heart health: Omega-3 has been shown to lower triglycerides, a type of fat in the blood that can increase the risk of heart disease. It also helps to lower blood pressure and reduce inflammation, which are both risk factors for heart disease.
3. Inflammation: Omega-3 has anti-inflammatory properties that help to reduce chronic inflammation in the body. Chronic inflammation has been linked to many chronic diseases, including heart disease, cancer, and autoimmune disorders.
4. Joint health: Omega-3 has been shown to help reduce joint pain and stiffness in people with rheumatoid arthritis, as well as improving mobility and reducing the need for pain medication.
5. Skin health: Omega-3 is important for maintaining healthy skin, as it helps to regulate oil production and hydration levels, and reduces inflammation that can cause skin problems such as acne and eczema.

Overall, getting enough omega-3 in our diet is essential for maintaining good health and preventing chronic diseases. Good dietary sources of omega-3 include fatty fish such as salmon and mackerel, chia seeds, flaxseeds, walnuts, and soybeans.

WHERE TO FIND OMEGA-3

• Fatty fish: Salmon, tuna, sardines, herring, and mackerel are all excellent sources of omega-3. Aim for at least two servings of fatty fish per week.
• Flaxseeds: These tiny seeds are a great source of omega-3 and can be added to smoothies, oatmeal, or baked goods.
• Chia seeds: Chia seeds are also a good source of omega-3 and can be added to smoothies, yogurt, or used as an egg substitute in baking.
• Walnuts: Walnuts are a good source of omega-3 and make a great snack or can be added to salads or baked goods.
• Soybeans: Soybeans and soy products such as tofu and tempeh are a good source of omega-3 for vegetarians and vegans.
• Leafy greens: Leafy greens such as spinach, kale, and Brussels sprouts also contain small amounts of omega-3.

It's important to note that there are different types of omega-3 fatty acids, including EPA and DHA, which are found primarily in fatty fish and algae, and ALA, which is found in plant-based sources such as flaxseeds and chia seeds. To get the full benefits of omega-3, it's recommended to consume a variety of sources, including both plant-based and animal-based sources, or consider taking a supplement.

RECIPES

Lemon Garlic Salmon

Ingredients:

• 4 salmon fillets
• 2 cloves garlic, minced
• 2 tbsp lemon juice
• 2 tbsp olive oil
• Salt and pepper, to taste
• Lemon wedges, for serving

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a small bowl, whisk together the garlic, lemon juice, olive oil, salt, and pepper.
3. Arrange the salmon fillets on a baking sheet and brush the garlic mixture over the top.
4. Bake the salmon for 12-15 minutes, or until cooked through.
5. Serve with lemon wedges.

Calories and Macros (per serving):

• Calories: 295
• Protein: 31g
• Fat: 17g
• Carbs: 2g
• Servings: 4
• Cooking time: 15 minutes

Spicy Tuna Poke Bowl

Ingredients:

• 1 lb sushi-grade tuna, diced
• 1 avocado, diced
• 1 cucumber, diced
• 1/4 cup green onion, thinly sliced
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tsp honey
• 1 tsp sriracha
• 1 tsp sesame seeds
• Cooked rice, for serving

Instructions:

1. In a small bowl, whisk together the soy sauce, sesame oil, honey, and sriracha.
2. In a large bowl, combine the tuna, avocado, cucumber, and green onion.
3. Pour the sauce over the tuna mixture and toss to combine.
4. Divide the mixture among four bowls and sprinkle with sesame seeds.
5. Serve with cooked rice.

Calories and Macros (per serving):

• Calories: 350
• Protein: 35g
• Fat: 15g
• Carbs: 21g
• Servings: 4
• Cooking time: 10 minutes

Miso Glazed Cod

Ingredients:

• 4 cod fillets
• 2 tbsp white miso paste
• 2 tbsp mirin
• 1 tbsp soy sauce
• 1 tbsp honey
• 1 tsp grated ginger
• 1 garlic clove, minced
• Sliced green onions, for serving

Instructions:

1. Preheat the broiler.
2. In a small bowl, whisk together the miso paste, mirin, soy sauce, honey, ginger, and garlic.
3. Place the cod fillets on a baking sheet and brush the miso mixture over the top.
4. Broil the cod for 6-8 minutes, or until cooked through.
5. Serve with sliced green onions.

Calories and Macros (per serving):

• Calories: 250
• Protein: 29g
• Fat: 3g
• Carbs: 20g
• Servings: 4
• Cooking time: 10 minutes

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