Omega-3 Fatty Acids

January 23, 2017
Omrega 3's

Fatty acids, or “fats” have been given a bad name. We associate fats with body extra weight when in fact we actually need to eat fats to keep weight down and thrive! Omega 3 fatty acids are considered essential fats, meaning that our body can not make it on it’s own, and we must get them from the foods that we eat. Omega 3’s may not sound like the hottest nutrient to look for in your meals, but a deficiency could be the reason for most of your stubborn symptoms. If you are deficient in omega 3’s you may be experiencing:


  • Rough or dry skin, hair, and/or nails

  • Dandruff

  • Eczema

  • Fatigue, insomnia, difficulty paying attention

  • Emotional sensitivity, depression, and/or anxiety

  • High cholesterol, inflammation, and/or blood pressure

  • Allergies

  • Digestive disorders


Here are some foods to look out for in the dining commons and suggestions for incorporating them into your meals:


  • Fish (especially salmon, and tuna). Make fish the main part of your meal or put it in a taco.

  • Nuts (especially walnuts). Sprinkle on a salad or eat as a snack.

  • Seeds (especially chia and flax seeds). Sprinkle on a salad or top on your oatmeal.

  • Egg yolks. Consider adding one yolk into your diet if you eat whites only.

  • Leafy vegetables (especially brussel sprouts, kale, and spinach). Darker greens are most nutrient-dense!


Although not as high quality or effective as eating these foods, you can also increase your Omega 3’s through concentrated fish oil supplements. If you are vegan or vegetarian and do not eat fish, seed oil (such as flaxseed oil) is also effective.


Strapped for time? Here’s are a quick recipe loaded with Omega 3’s:

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