Omega 3's

Hey all!!

Let’s talk Omega 3’s…

First thing is first, what are we talking about when we say Omega 3’s? Omega 3 represents a group of fatty acids that are beneficial to your health.  There are 11 of them and the 3 that are most common / studied are  ALA, EPA, and DHA. One of the most common Omega 3 is ALA. What is ALA? Alpha-Linolenic Acid,  a building block for EPA and DHA that also provides health benefits on its own such as reducing blood pressure, helping with cholesterol regulation, lowering the risk of heart disease, stroke, and potentially cancer.

It’s not hard to see why Omega 3’s are such a popular topic in the health world! Some of our favorite ways to add Omega 3’s to your plate are;

  • Fatty fish like salmon, tuna, halibut, trout, mackerel, sardines, and anchovies

  • Certain nuts and seeds: Walnuts, Chia, Flax, and Hemp seeds

  • Dark green leafy vegetables

  • Grass-fed animal meats

  • Free-range eggs (yolk)

If you feel like you may not be getting adequate Omega 3’s in your daily life there are plenty of supplements out there. As with most supplements, they are not all created equal. When you are looking for an Omega 3 fish oil supplement you will find there are many different options. We always recommend you talk with your dietitian, nutritionist, or doctor to find out what dose to take. Different dosing options are available for fish oil, and different levels will address different concerns in the body.  When you are looking for a fish oil supplement, it’s important to remember two things:

#1. Always look for third-party testing/certification so that an outside body has verified that this company is truly putting what it says into the supplements.

#2. Don’t look on the front for the milligram dosage, that is usually an overestimation of the omega 3 content of the supplement. Check the Supplement Facts label on the back of the bottle. Add together the EPA and DHA in milligrams to get the total potency of the pill. Always remember to check the serving size they are referencing, this can vary depending on the brand.  If you are getting a plant-based omega 3 supplement, check for “total omega 3’s” on the Supplement Facts label to determine potency. 

Now that we’ve gotten all the details of the awesome Omega 3’s out of the way we’ve got a tasty and easy recipe for you that packs a nutritional punch!

The star of this recipe is Chia Seeds. Chia Seeds are tiny black edible seeds of a flowering plant that is part of the mint family.  They are also high in omega 3 fatty acids, rich in antioxidants, and provide fiber, iron, and calcium (among other nutrients).   

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Chia Seed Pudding

  • 1 tbsp bee pollen

  • 1.5-2.5 Tbsp honey

  • 0.25 tsp ground cinnamon (optional)

  • 0.5 pinch sea salt

  • 0.25 tsp vanilla extract

  • 0.75 cups almond milk

  • 0.25 cup chia seeds

Instructions

  1. To a small mixing bowl add bee pollen, honey, ground cinnamon, salt, and vanilla and whisk to combine. Then add a little dairy-free milk at a time and whisk until a paste forms. Then add remaining dairy-free milk and whisk until smooth.

  2. Add chia seeds and whisk once more to combine. Then cover and refrigerate overnight, or at least 3-5 hours (until it's achieved a pudding-like consistency). It may also be helpful to give the mixture an extra whisk/stir once it has been in the refrigerator for 30-45 minutes.

  3. Leftovers keep covered in the fridge for 4-5 days, though best when fresh. Serve chilled with desired toppings, such as fruit, granola, or coconut whipped cream.

Enjoy in good health!

The YLN Team

RecipesYour Life Nutritionnutrition, omega 3's