Increasing Omega-3 In Your Diet

Did you know that your brain is made of 60% fat? So it stands to reason that the better the fats in your diet, the better the fat in your brain. The most beneficial fat for your brain is omega-3. The Standard American Diet (literally referred to as SAD) contains too much omega-6 and not enough omega-3. Omega-3 fatty acids are so much more beneficial to the function of the brain, and so many of us are not getting enough to support proper cognitive performance. Omega-3 fatty acids are found in ground flax seeds and flax seed oil, cold water fish (primarily salmon and tuna), soybeans, walnuts, pumpkin seeds, and omega-fortified eggs.  The best source of omega-3 is WILD CAUGHT ALASKAN SALMON, which you can buy fresh, frozen, or even canned.  Two 6 oz servings per week are enough to meet your recommended intake of Omega-3s.  The omega-3 fatty acids in salmon are pre-formed into DHA and EPA. In plant sources, it needs to be transformed by the body, and very little of plant-based Omega is actually transformed into the super-effective DHA. 

If you don't love seafood already, keep trying different options prepared in different ways! Tastes definitely change over time to become more tolerable of foods that are good for you that you might not love, just by exposure. The more you try different foods in different ways, even ones you don't like or think you may not like, the more you actually adapt your tastes to enjoy these foods. Try not to omit foods or food groups altogether from your diet, just TRY to add more good foods.

Author

Nina Ryan Nina Ryan is the Wellness Coach at Dr. G's in Sparta, NJ. She loves helping people overcome their obstacles regarding weight loss and create sustainable lifestyle changes to help them thrive.