The average North American does not get enough Omega-3 essential fatty acids (EFA) in their diet. Omega-3 essential fatty acids are ESSENTIAL, your body cannot manufacture them. Omega-3 essential fatty acids are known to block disease-related inflammatory responses to protect your heart and brain.
Therefore you must ensure that Omega-3 fatty acids are included in your diet for optimal health and wellness.
Why does salmon receive so much attention? Because it has lots of omega-3 EFAs and can easily be found in the grocery store or on a menu. But other cold-water fatty fish also contain this beneficial fat. Here’s a list of the best, add them to your diet at least twice a week.
Wild Pacific Salmon Black or Arctic Cod
Sardines N. Atlantic or Chub Mackerel
Anchovy
Herring
Organic Rainbow Trout
Albacore tuna and king, Spanish or gulf mackerel also contain omega-3 EFAs but because of mercury levels in these fish consume less often.
A fish oil supplement is highly recommended if it is difficult for you to incorporate these fish into your diet.
Alpha-linolenic acid (ALA) is another Omega-3 EFA. ALA is converted in the body to EPA and DHA.
For cardiovascular health consume a minimum of of 2-3 g daily.
2 tbsp flaxseeds 3.5 g
2 tbsp chia (Salba) 5 g ¼ cup walnuts 2.3 g
2 tbsp hempseeds 2
Note that it is best to consume omega-3 essential fatty acids from both animal and vegetarian sources. And if you are experiencing inflammation in the body, or have a history of heart or mental health problems, evidence has shown that a daily dose of Omega-3 from food and supplements in the range of 1000 mg – 6000 mg a day can be beneficial.
Please check with your doctor first before taking any supplement to treat an existing health condition. Because fish oil can reduce the time it takes blood to clot talk to your doctor if you are taking a blood-thinning medication.
| Disease/Condition | How Omega-3 Essential Fatty Acids Help |
| Heart disease | Reduce triglycerides, lower blood pressure, lower cholesterol, reduce blood clots |
| Diabetes | Lower triglycerides, increase HDL |
| Rheumatoid arthritis | Reduce tenderness in joints, decrease morning stiffness |
| Depression | Important compounds of nerve cell membranes, help nerve cells communicate with each other |
| Attention deficit/hyperactivity disorder | Studies show that children suffering from ADHD have lower levels of omega-3 essential fatty acids |
| Allergies | Helps block inflammatory response due to allergies |
| Weakened immune system | Helps support immune system |
| Dementia and Alzheimer’s disease | EPA and DHA protect against a decline in thinking ability in the elderly |
| Prostate cancer | Reduces tumour growth, slows disease progression and increases survival |
Poached Salmon in Coconut
- 1 small red onion
- 2 garlic cloves
- 2 tsp oil
- 2 tbsp grated fresh ginger
- 1 can coconut milk
- 4 skinless, boneless salmon fillets
- ½ tsp salt
- 1 large lime
- ¼ cup coriander
- Sauté onion, garlic & ginger in a deep frying pan.
- Pour in coconut milk and bring to a boil.
- Reduce heat to low and add salmon.
- Sprinkle with salt, cover and cook, turning salmon half way.
- Cook until salmon flakes easily with a fork (approximately 8 – 12 min.).
- Serve salmon with coconut sauce, add lime and coriander.