Day #13– Eat Foods High in Omega 3

Eat clean action step:

Eat cold- water fish such as salmon 1-2x per week for its high levels of omega 3 essential fatty acids.

Healthy fats are critical to overall health and must be consumed for the body to function properly. Omega 3 is an essential fatty acid that the body cannot produce itself and therefore must be obtained from the diet. Omega 3 fatty acids have three basic purposes in your body; 1) they provide energy, 2) they are the building blocks for cell membranes, and 3) they act as raw materials for hormones.  Omega 3 rich foods help to reduce inflammation and lower the “bad” cholesterol levels. In addition, these fats daily can lead to better mood, memory and even improve the look of skin and hair!

Omega 3 fatty acids can be found in plant and animal sources including cold water fish (salmon, tuna, sardines), flaxseeds, chia seeds, hemp seeds, walnuts, olive oil and avocado.

In addition to food sources, supplementing with fish oil capsules is one way to ensure you are getting enough Omega 3’s in your diet.  Adding some hemp, chia or flax seed into your smoothie, salad, or yogurt can also help to boost your omega 3 intake.

Try Dr. Joey’s healthy California walnut stuffed salmon recipe here.