Omega-3’s are promoted often for their health benefits. You probably have heard over and over, you should be eating more salmon, chia seeds, flaxseeds, and other foods with omega-3s.
What Are the Benefits of Omega-3s?
- Benefits the heart
- Lowers risk of heart disease
- Normalizes and regulates cholesterol levels
- Can reduce pain from rheumatoid arthritis
- May protect against Alzheimer’s disease and dementia
There are three types of Omega-3 Fats: ALA, DHA, and EPA. Our bodies can make EPA and DHA from ALA, however this is limited. This is the reason why it is important to eat foods with DHA and EPA.
Foods with Omega-3s
- Fish such as salmon, mackerel, sardines, tuna
- Flaxseeds and chia seeds
Recipes Rich in Omega-3s
Slow-Roasted Salmon with Fennel, Citrus and Chiles from Bon Appetit
- 1 medium fennel bulb, thinly sliced
- 1 blood or navel orange, very thinly sliced, seeds removed
- 1 Meyer or regular lemon, very thinly sliced, seeds removed
- 1 red Fresno chile or jalapeño, with seeds, thinly sliced
- 4 sprigs dill, plus more for serving
- Kosher salt and coarsely ground black pepper
- 1 2-lb. skinless salmon fillet, preferably center-cut
- ¾ cup olive oil
- Flaky sea salt (such as Maldon)
Preheat oven to 275°. Toss fennel, orange slices, lemon slices, chile, and 4 dill sprigs in a shallow 3-qt. baking dish; season with kosher salt and pepper. Season salmon with kosher salt and place on top of fennel mixture. Pour oil over.
Roast until salmon is just cooked through (the tip of a knife will slide through easily and flesh will be slightly opaque), 30–40 minutes for medium-rare.
- See the rest of the directions and full recipe here
Brussel Sprouts With Bacon and Raisins from BON APPETIT
- 1 teasspoon olive oil
- 2 thick slices bacon
- 4 cups Brussel sprouts (trimmed, halved)
- Salt and Pepper
- ¼ cup golden raisins
- 1 medium shallot, finely chopped
- 1 tablespoon unsalted butter
- ½ cup low-salt chicken broth
- 2 tablespoons apple cider vinegar
Get the full directions and recipe here.
Salmon Burgers with Green Goddess Sauce from Eating Well
- 1 pound salmon fillet, skinned
- 2 tablespoons finely chopped red onion
- 2 tablespoons chopped fresh cilantro
- ½ teaspoon finely chopped fresh ginger
- ¼ teaspoon sea salt, plus a pinch divided
- 1/8 teaspoon ground pepper
- 3 tablespoons low-fat mayonnaise
- 1 tablespoon reduced-fat sour cream
- 1 anchovy fillet, rinsed and finely chopped
- 2 teaspoons finely chopped fresh chives
- 1 teaspoon finely chopped fresh parsley
- 1 teaspoon capers, rinsed and finely chopped
- 1/2 teaspoon freshly grated lemon zest
- 1/2 teaspoon fresh lemon juice
- 1 tablespoon extra-virgin olive oil or canola oil
- With a large chef’s knife, chop salmon using quick, even, straight-up-and-down motions (do not rock the knife or the fish will turn mushy) until you have a mass of roughly 1/4-inch pieces. Transfer to a large bowl; gently stir in onion (or scallion), cilantro, ginger, 1/4 teaspoon salt and 1/8 teaspoon pepper (do not overmix). Divide the mixture into 4 patties, about 1 inch thick. Chill in the refrigerator for at least 20 minutes (or up to 2 hours).
- Mix mayonnaise, sour cream, anchovy, chives, parsley, capers, lemon zest, lemon juice, pinch of salt and pepper in a small bowl.
- Heat oil in a large nonstick skillet over medium heat. Add the burgers and cook until browned on both sides and just cooked through, 4 to 6 minutes total. Serve the burgers with the sauce.
See the whole recipe here.
There are, of course, other ways to get your Omega-3s – by taking a supplement. A fish supplement or krill oil supplement will give you the omega-3 you need. We talked all about Omega-3 supplements in this post: http://antiagingcentral.com/blog/index.php/krill-oil-vs-fish-oil/. Krill Oil is becomingly increasingly popular, more popular than fish oil.
We will be carrying Krill Oil soon at AntiAging Central. Make sure you are signed up for our newsletter, and follow us on Facebook, Twitter and Instagram to stay updated.