Do you eat enough fish? 🐟 Fish is a great source of not only muscle building protein, but also omega 3 fatty acids which are crucial for our health.
WHY OMEGA 3’S ARE A SUPER NUTRIENT
🧠 They optimize brain function. Omega-3’s may improve mood, boost memory and reaction time, and increase brain gray matter, the tissue associated with higher intelligence.
❤️ They improve heart health. Studies have found that people who ate fatty fish as little as one to three times a monthlowered the risk of heart disease related death by 21% compared with those who didn’t eat any fish.
✨ They boost immunity. Research suggests including fish in your diet may enhance immunity by improving gut bacteria & decreasing inflammation.
HOW MUCH OMEGA 3’S DO WE NEED?
Fish contains omega 3 fats called EPA + DHA. Experts recommend at least 250 milligrams of combined EPA + DHA per day which equates to 2-3 servings of fish per week.
The best fish for EPA + DHA Omega 3 are:
“SMASHT” FISH
which stands for salmon, mackerel, anchovies, sardines, herring, tuna
…and is an easy way to remember the fish highest in omega 3’s.
7 EASY WAYS TO EAT “SMASHT” FISH
1. salmon cakes
2. salmon kale caesar wrap
3. spicy salmon sushi bowl
4. salmon bagel toast
5. lemon & herb sardines
6. tuna salad lunch kit
7. tuna nicoise toast
NOTE: If you don’t eat fish, you can get EPA + DHA omega 3 fats from ALGAE, in the form of supplements. Discuss this w/ your dietitian. xx
PS: PLANT OMEGA 3’s
In addition to the omega 3 fats found in fish called EPA + DHA, it’s important to also get another type of omega 3 fat found in PLANTS called ALA. Not instead of fish, but in addition to it.
And it’s as easy as adding a little flaxseeds, chia seeds, hemp seeds or walnuts to your daily oatmeal, smoothies, or salads. The goal for ALA is 1.1g/day for women and 1.6g/day for men. It doesn’t take much, for example:
1 tablespoon chia seeds = 2.5g ALA
1 tablespoon ground flaxseeds = 1.6g ALA
2 tablespoons hemp seeds = 1.7g ALA
1/4 cup walnuts = 2.6g ALA
