Wellness Wednesday: Omega-3 Fatty Acids

wellness wedensday: omega-3 fatty acids

Samina Qureshi is the Registered Dietitian Nutritionist and owner of Wholesome Start. Her nutrition practice is based in Houston, Texas and she provides virtual nutrition counseling sessions to clients across the country. Schedule your FREE 15-minute nutrition session today!

Wellness Question: What are good sources of omega-3 fatty acids?

Fat is essential for our health

Let me start by saying that our bodies need fat to survive. We all know fat adds satisfying flavor to our meals. But did you know it allows our bodies to absorb fat-soluble vitamins A,D,E,K to support metabolic functions? Not only that, fat helps support our brain, cells, central nervous system, hormone and retinal health. There are some sources of fat that are necessary for our health which are called essential fatty acids (EFAs). Our bodies cannot make EFAs on their own, so we need to rely on the food we eat.

Source of Omega-3 Fatty Acids

Omega-3 fatty acids found in fatty fish, such as EPA and DHA, are shown to reduce inflammation, blood clotting, and your risk of heart disease. Sources of omega-3 fatty acids include cold water fish such as salmon, trout, sardines, anchovies, herring, tuna, shrimp, and crab. If you don’t eat seafood you can try adding some of these plant-based omega-3 rich foods: flaxseed oil, ground flaxseeds, hempseeds, walnuts, and chia seeds.

Omega-3 Fatty Acid

Adding Omega-3 rich foods to your diet doesn’t have to be hard!

A simple way to increase your consumption is to try and eat 2 servings of seafood (from the list above) each week. If you need some help coming up with ways to boost your diet with omega-3 fatty acids, try these simple meal and snack ideas:

  • Greek yogurt parfait topped with chia seeds, ground flax seeds, and walnuts

  • Baked salmon with asparagus and mashed potatoes

  • Very Berry Smoothie made with 1 cup milk, 1 tablespoon almond butter, 1/2 frozen banana, 1/2 teaspoon chia seeds, 1/4 teaspoon ground flaxseeds, 1/2 cup plain Greek yogurt, 1 handful of spinach, 1/2 cup frozen berries

  • Omega-Trail Mix: made with your favorite dried fruit, walnuts, almonds, dried roasted edamame

Are you interested in healing your body from the inside out? I provide virtual nutrition counseling sessions to help you discover the root cause of your health concerns, develop a healthier relationship with food, and unlock your healthiest self. During your sessions you will have the opportunity to share your unique wellness journey and work with me to develop a customized nutrition care plan that fits your needs. Sign-up for your FREE 15-min consult today to learn how to ditch diets for good, get back to enjoying your favorite foods, and reclaim your health!

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