Omega-3 fatty acids
All this information about healthy fats and omega this and omega that can be so confusing!
Research indicates omega-3 fatty acids may improve depression, and that they improve cognitive brain function. Your brain is largely made of fat, so making healthy fat a regular part of your diet is critical to your long term health, both mental and physical.
How do you get your omega-3 fatty acids and why are they so important to your health in our world today? What is the difference between omega-3 and omega-6?
Omega-3 and omega-6 are polyunsatured fatty acids. Our western diet is heavily weighted toward omega-6 which creates inflammation and causes blood clotting; conversely, omega-3 reduces inflammation and is an anti-coagulant. In a perfect diet, these two should be in balance, but that is difficult with our current widely available American food.
Because our usual food gives us plenty of omega-6, where do we get our omega-3?
Fish and fish oil are a source of omega-3, but if you don’t like fish or don’t want to only rely on that for your omega-3, what else can you include in your diet to supplement your omega-3? The answer is simpler than you may think.
Fortunately, there are seeds you can incorporate into your diet. They include hemp seeds (which are also high in protein), chia seeds and flax seeds. Other seeds such as sunflower seeds and pumpkin seeds have omega-3 but the ratio to omega-6 is not as desireable as the previously mentioned seeds. On another subject however, for men over the age of 40, a handful of pumpkin seeds every day can aid in the long-term health of their prostate! Sprinkling these over a salad or adding to a smoothie is an easy way to get omega-3 fatty acids in your diet.
Vegetables in the cabbage family such as brussel sprouts, cauliflower and broccoli are high in omega-3. Lots of people tend to avoid cruciferous vegetables because they find them gassy, but just like beans, once your system adjusts to eating real, complex food, that goes away.
Dark leafy greens such as lettuces, kale, dandelion greens, arugula and spinach have omega-3. Popeye wasn’t wrong about spinach!
Finally, winter squashes like delicata, acorn and butternut are high in omega-3. It’s an easy ingredient for a crockpot soup to add a package of organic butternut squash; it adds wonderful flavor and richness as well!
Did you know that in 2007, drug manufacturers were instructed by the FDA to add the most serious prescription warning label to antidepressants? In light of this, doesn’t it make sense to turn to changing how you eat to try to manage or even cure your depression as I did?
I highly suggest you read “Grain Brain” by Dr. David Permutter. It tells so much about your brain and healthy fat. Everyone who is subject to our currently available American diet needs to have this information!
If winter blues are getting you down, pick up my free report on how to beat them! It’s packed with easy to implement ideas and tips that can really help!
Helping you achieve Major Wellness in your life!
Cheryl A Major, CNWC