Summer Foods With Omega 3's

Yuri Elkaim, BPHE, CK, RHN & Amy Coates, RHN, BSc.

Recent medical studies have underlined the importance of Omega 3’s to your health. Omega 3’s are a type of polyunsaturated fat that is among the essential nutrients for human beings. A normal Western Diet is unfortunately low in sources of Omega 3’s.

Summertime is a time of abundance, light, and change. So, in keeping with the season, we wanted to suggest some tips for getting your omega 3’s this summer.

1. Eat Fruits, like kiwi, lingonberry, and black raspberry. These are relatively easy to find, and easy on the pocket book in the summertime. And, not that there is any need to dress these tasty and delightful fruits up, but if you want to do something showy, toss any one of them into a green salad and serve it with a sweet dressing, like raspberry vinaigrette. You can also make a delicious and natural dessert out of them, or a sweet breakfast treat. Each of these fruits contain their own set of vitamins, minerals and antioxidants, and, the elusive, omega 3’s.

2. Get some flax and hemp into your diet. Flaxseed and hempseed contain a ton of omega 3’s. Ground flax is tasty, with a slight nutty flavor, and can be mixed into smoothies or juice, or you can poor hot water on it and turn it into porridge, which can have various delicious fruits added. You can make granola from flax or hemp. You can also use flax and hemp oils in salad dressings.

3. Do a grass-fed barbeque. Grass fed beef and chickens, unlike the grain-fed types, naturally contain omega 3’s in their meat. Healthy cows and chickens, become healthy food. Not only will you be getting omega 3’s, you will be avoiding the hormones, and other undesirables that comes with the factory-farmed brand. If you can buy meat from your local, organic farmer, even better.

4. Make green juice. Wheatgrass is another excellent and vegetarian source of omega 3’s. Juicing wheatgrass with kale, spinach, parsley, garlic, carrots, and an apple, has an untold number of healthy benefits. And it is a lot tastier than you think. The only word of caution: avoid pesticides and go organic.

5. Throw some salmon on the grill. I always go for wild-caught. Even though it doesn’t make a difference in the presence of omega 3’s, it makes me feel better knowing the fish I’m eating had a natural life in the great wide ocean, as part of the world food chain. Salmon is filling, healthy, and delicious. Invite a few friends over, throw salmon on the grill, whip up some mango salsa or include purple onions and sliced peaches, and eat away.

We hope to have encouraged you to work these omega 3-rich foods into your summer diet. The sun inspires healthy eating and an active lifestyle, so let the warmth of summer motivate you to eat right.

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