Evidence-Based, Simplified Nutrition and Lifestyle Strategies


Microblog: List of Foods That Are Rich in Omega-3s

There’s a lot of anti-fish dogma in the nutrition space lately. (Because it’s said to be Inflammatory to cells or that it has toxins and pollutants from the waters).

⚠️The reality is that we need omega 3s and the best form of omega 3s is in fish.

There are a variety of omega-3 fats. The 3 most common fatty acids are:⠀
1️⃣Eicosapentaenoic acid (EPA): EPAs produce eicosanoids that help in inflammation reduction. EPA can also help reduce symptoms of depression.

2️⃣Docosahexaenoic acid (DHA): DHA is about 8% of the brain’s weight and critical for normal brain development and function. (so why do we tell pregnant women not to eat raw fish like salmon roe??)

3️⃣Alpha-linolenic acid (ALA): ALA is used for energy and can be converted into EPA and DHA but not efficiently.

🦠Pro-inflammatory eicosanoids (EPA) are important for the immune system. It’s only when too many are produced and too often, that they can increase inflammation and inflammatory disease.

Omega 3 fats are a crucial part of human cell membranes. They also have a role in:

🤺Fighting inflammation: Omega 3 fats are anti-inflammatory, lowering chances of chronic disease.

⬇️Decreasing liver fat: Consuming omega 3s in your diet can help decrease the amount of fat in your liver.

♥️ Improving heart health: Omega 3 fatty acids can increase HDL cholesterol. They can reduce triglycerides, blood pressure and the formation of arterial plaques. (If you have high LDL but low HDL, you may want to try fatty fish)

🧠 Supporting mental health: Taking omega 3s can reduce symptoms of depression, schizophrenia and bipolar disorder. It can also reduce the risk of psychotic disorders for those who are at risk.

🦴Promoting bone health: People with higher omega-3 intake and blood levels tend to have better bone mineral density.

⚠️ Nuts, seeds and grains are highest in antinutrients inhibiting enzyme activity and blocking mineral absorption.

🐄The most effective way to increase your omega 3 intake is to eat fatty fish 3x a week. Sardines also have the added bonus of calcium.

🐟Tell me a culture that eats a lot of fish and poisoned from it? Consider Pascal’s wager. The deficiencies aren’t worth risking.




Nutrition with Judy

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