Omega-3 fatty acids are also known as essential fats because ey cannot be produced by our bodies and must be consumed through food sources. Omega-3 fats are associated with wonderful health benefits such as lowering triglycerides, lowering blood pressure and protecting us against heart disease. There is positive evidence supporting the role of omega-3 fats in helping reduce inflammation in the blood vessels and joints throughout our bodies.
Inflammation can be caused by stress, poor diet, sugar, smoking or toxins (to name a few). Symptoms of low-grade inflammation include: body aches and pains, skin outbreaks and rashes, swelling, stiffness, and weigh gain. Here is a list of some common diseases caused by chronic inflammation:
- hyperlipidemia
- hypertension
- cardiovascular disease
- cancer
- inflammatory bowel disease (IBD)
- depression
- dementia
- attention-deficit disorder (ADHD)
- asthma
- eczema/psoriasis
There are 2 types of omega-3 fats that can be incorporated in the diet:
- alpha-linolenic acid (ALA): found in flaxseeds, chia seeds & walnuts
- eicosapentaenoic acid (EPA) & docosahexaenoic acid (DHA): found in fatty fish & algae
What is the difference between these two types of omega-3 fats? When we ingest ALA from nuts and seeds, our bodies need to convert it to the longer-chain forms of EPA and DHA. By consuming fish or fish oil, we are directly ingesting the more biologically available forms of EPA and DHA. (The fish’s body already did the work of converting ALA to EPA and DHA for us!) **Because EPA and DHA are more readily available for our bodies to use, I would recommend fatty fish or fish oil (cod, krill, salmon) for anyone who has any digestive issues or malabsorption.
Regardless of which version you choose, increase these omega-3 foods to your diet to combat inflammation. Try adding ground flaxseed or chia seeds to yogurt, cereal, or smoothies. Eating fish 2-3 times a week or incorporating a fish oil supplement in the diet is also a great way to experience the health benefits of omega-3’s.
Increase your omega-3’s with me favorite chilled chia pudding!
I am always experimenting with simple, no-fuss breakfast ideas. As much as I love my morning smoothies, its necessary to have other options as well! Chia seeds are a great source of protein, fiber, and omega-3 fatty acids. In fact, these tiny seeds have the same protein content as an egg, more omega 3’s than a serving of salmon, and pack 12 g of fiber. When exposed to liquid, the seeds swell to 10 times there size and create a tapioca-like consistency. Top a creamy chia pudding with with your favorite fruits, nuts/seeds, coconut flakes, or spices to appeal to your taste preferences.
Chilled Vanilla Chia Pudding with Blackberries and Coconut
Refreshingly sweet and chewy pudding paired with tart berries. Chia pudding is a quick & easy breakfast requiring just 5 minutes of prep the night before.
Ingredients
- 3-4 Tbsp chia seeds
- 3/4 cup almond milk, unsweetened or coconut milk
- 1 tsp vanilla extract
- handful of blackberries, halved
- 2 Tbsp coconut flakes
- basil for garnish
Preparation
Add chia seeds, almond milk, and vanilla extract to a Mason jar (or any sealed, glass container). Stir / shake the contents well and store in the refrigerator for at least 6 hours overnight.
In the morning, top with blackberries and coconut flakes and garnish with basil.
I always advocate for consuming whole foods before turning to supplements. I have had the opportunity to tour the Barlean’s Organic Oils facility in Washington state and they offer incredible, high-quality flax and fish oil products. Check out their website at www.barleans.com if you are interested in using supplements to increase your omega-3 intake.