Omega 3 fatty acids: what to eat and why

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Healing properties of Omega 3 oils, and a low mercury menu

Recently I published another article with ProHealth about the difference between ELA, DHA and ALA Omega 3 oils, and how they can help with Chronic Fatigue Syndrome. (Click the link if you’d like to read it.) Really, these oils will assist healing from just about any kind of chronic illness, since they lower inflammation and help brain cells communicate better.

The article goes into detail about the benefits of each oil, so I won’t do that here. What I will do is give you some tasty ideas for integrating Omega 3 oils into your diet - easily, and without the risk of mercury that comes with eating large cold water fish like salmon and tuna.

As usual, I don’t measure ingredients or time anything - Martha Stewart I’m not. Get creative and enjoy!

Sardine, tomato and walnut salad

Small fish accumulate much less mercury and heavy metals than larger fish. Sardines may sound gross, but they aren’t, I swear. You can buy them canned (BPA free - from sustainable fisheries) in water - they aren’t expensive, they keep forever, and they are filled with both EPA and DHA. Also, the walnuts in this salad are full of ALA.

For a quick, easy salad, toss some broken up sardines with chopped fresh tomatoes, chopped walnuts, and a bit of good olive oil. Add a splash of lemon, salt and pepper. So easy! And actually really good.

Clams and mussels in coconut broth

Fresh clams and mussels are such a treat! I’m making this next week.

I love a broth made with coconut milk, a little fish stock (or chicken stock), chopped ginger and lemongrass. Simmer the broth and spices for a bit to pull out the flavor (maybe 25 minutes), then toss in a pile of Omega 3 rich clams and mussels. They take 5-10 minutes to cook - wait until they open. Squeeze a little lime juice over the soup when it’s done, and garnish with cilantro.

Kale salad with chia and smoked trout

Both kale and chia seeds are full of ALA, and trout contains both EPA and DHA. I like to keep canned smoked trout around, because I’m cheap and lazy. Of course it’s much better if you buy it from some awesome deli. If you go canned, just look for BPA free containers and sustainable fisheries.

Chop the kale, and then massage it with lemon and olive oil till it looks wilted. This takes some time, and your forearms will get tired! Worth it. Toss in one clove of raw chopped garlic, and some broken pieces of smoked trout. Add chia right before serving, tossing well (if you let the seeds sit, they will swell up and be less crunchy).

Thank you for reading! If you have your own Omega 3 rich recipes, I’d love to hear them in the comments, or on Instagram.

Your brain is a sea creature; limitless and beautiful,

Shona