Omega-3 Fatty Acids

omega-3 fats

Omega- 3 fatty acids can impact the immune system via many mechanisms. Most notable is its ability to reduce the production of inflammatory eicosanoids and cytokines. Complications from COVID-19 can arise when there is a large burst of inflammation in the lungs which can negatively impact the production of surfactant. Surfactant is needed to keep airways open.

Eating foods high in omega-3 fatty acids may help your body fight surges of inflammation. Getting omega-3 fatty acids is best done by consuming food sources of this healthy fat. Nuts and seeds are rich in alpha linolenic omega-3 fatty acids. Fatty fish is a great source of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Research shows that consuming two servings of fatty fish each week can greatly support health.

Whenever possible chose wild-caught seafood in place of farm-raised seafood. Wild caught seafood is much higher in omega-3 fatty acids than farm-raised seafood which can be higher in some pro-inflammatory fats because of the feed that is provided in the farm environment.

Add a variety of nuts and seeds to smoothies, salads and oatmeal daily.

We tried this “Low-Rent” Tuna Poke Bowl from “kitchn” for dinner on Friday night. It was excellent and easy to make. The tuna and sesame seeds make it rich in omega-3 fatty acids. Swap out the tuna with canned wild-caught salmon to lower your exposure to mercury. We also boosted the nutrient content by adding edamame and spinach to our bowls. Enjoy!!!

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