You're Not a Regular Fat - You're a Cool Fat

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When it comes to fat consumption, there’s one type that you want to focus on – omega -3 fatty acids. Two very important long-chain omega-3 fatty acids – EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) – are mostly found in fish such as salmon, anchovies, mackerel, sardines, tuna, sturgeon, and herring. Not only does consumption of fish increase EPA and DHA, but it is a great way to get in protein, vitamins and minerals. Short chain omega-3 fatty acids are ALA (alpha-linolenic acid) and are found in plant foods such as flax, nuts, seeds, and beans. Omega-3’s are commonly related to improvement in cardiovascular health. But along with this, omega-3s can be beneficial in diseases such as cancer, depression, ADHD, and certain autoimmune diseases. This is because omega-3s are beneficial in fighting inflammation in our body. There are plenty of ways to incorporate these healthy fats into your diet!

Tips:

·         Eat two 4-ounce servings of fish per week!

·         Add walnuts or ground flaxseed to smoothies, yogurt, or salads! (make to use ground/milled flaxseed – whole seeds go undigested)

·         Choose grass-fed meats!

KH


https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/what-are-omega-3-fatty-acids

Shahidi, F., & Ambigaipalan, P. (n.d.). Omega-3 Polyunsaturated Fatty Acids and Their Health Benefits. Annual Review of Food Science and Technology, 9, 345–381. 

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