Nothing Fishy About Omega-3s!


omega3food.jpgOne of the hottest buzz phrases surrounding an anti-inflammatory diet is omega-3 fatty acid . What’s all the hype about?

Omega-3s are healthy fats found in some foods that actually work to decrease inflammation in the body. Many studies have shown that omega-3 fish oils can reduce the symptoms of rheumatoid arthritis, with study participants reporting greater strength, less fatigue, reduced pain. Research also shows that intake of omega-3 fatty acids supports a healthy cholesterol level as well as musculoskeletal, cardiovascular and immune system function.

So, what foods contain naturally occurring omega-3s? Cold water fish are packed with omega-3s. Wild salmon, sardines, rainbow trout and herring are among the best.

If you don’t like fish, there are other ways you can get omega-3 fatty acids via food sources. Omega-3 fortified eggs, ground flaxseed or flaxseed oil, walnuts, chia seeds and seaweed are packed full of them.

What about fish oil? Many professionals recommend eating both an omega-3 rich diet along with taking a fish oil supplement. When purchasing a fish oil supplement, choose wisely. It’s best to look for one that is free from heavy metals and is certified for purity and quality.

Proof is in the pudding (the chia seed pudding), omega-3 fatty acids are an important component to an anti -inflammatory diet. How will you add omega-3 fatty acids to your diet?


½ cup chia seeds
2 cups plant-based milk (almond, hemp, coconut)
3 tablespoons raw honey, coconut nectar or pure maple syrup
¼ teaspoon pure vanilla extract or vanilla powder
Pinch Himalayan salt

Pour all ingredients into a bowl. Stir until well combined. Allow to sit for 30 minutes whisking every 10 minutes until mixture thickens. Place in refrigerator and store for several hours or overnight. Check for desired thickness and flavor. Adjust if needed. When ready to serve, spoon into bowls (or store in mason jars) and top with fresh berries. Enjoy! Keeps in refrigerator up to 4 days.

Source: http://www.kaleandchocolate.com/recipes/simple-chia-seed-pudding/

Article sources:       

Bauer, Joy. Food Cures.
Beauchamp, Nathalie. Wellness on the Go.   
Clark, Nancy. Sports Nutrition Guidebook.