Circling Back to Omega 3’s
go.ncsu.edu/readext?925224
en Español / em Português
El inglés es el idioma de control de esta página. En la medida en que haya algún conflicto entre la traducción al inglés y la traducción, el inglés prevalece.
Al hacer clic en el enlace de traducción se activa un servicio de traducción gratuito para convertir la página al español. Al igual que con cualquier traducción por Internet, la conversión no es sensible al contexto y puede que no traduzca el texto en su significado original. NC State Extension no garantiza la exactitud del texto traducido. Por favor, tenga en cuenta que algunas aplicaciones y/o servicios pueden no funcionar como se espera cuando se traducen.
Português
Inglês é o idioma de controle desta página. Na medida que haja algum conflito entre o texto original em Inglês e a tradução, o Inglês prevalece.
Ao clicar no link de tradução, um serviço gratuito de tradução será ativado para converter a página para o Português. Como em qualquer tradução pela internet, a conversão não é sensivel ao contexto e pode não ocorrer a tradução para o significado orginal. O serviço de Extensão da Carolina do Norte (NC State Extension) não garante a exatidão do texto traduzido. Por favor, observe que algumas funções ou serviços podem não funcionar como esperado após a tradução.
English
English is the controlling language of this page. To the extent there is any conflict between the English text and the translation, English controls.
Clicking on the translation link activates a free translation service to convert the page to Spanish. As with any Internet translation, the conversion is not context-sensitive and may not translate the text to its original meaning. NC State Extension does not guarantee the accuracy of the translated text. Please note that some applications and/or services may not function as expected when translated.
Collapse ▲About 20 years ago, Omega 3’s or Omega 3 fatty acids were praised as the number one supplement on the market when it came to heart health and a reduction of triglycerides. Omega 3’s are still very important; they remain one of the most studied nutrients.
Omega 3’s have many powerful health benefits for your body and your brain. Some of the primary benefits they may provide include, bringing balance to our hormones, reducing inflammation, regulating our blood sugar, prevention of blood clotting, keeping our cholesterol and triglycerides on balance, relaxing our blood vessels and making our cells healthy and resilient.
Here is a good list of foods high in Omega 3’s, they are listed from highest value to lowest:
- Flaxseed
- Chia Seeds
- English Walnuts
- Salmon
- Herring
- Canola
- Sardines
- Mackerel
- Soybean oil
- Trout
- Black walnuts
- Mayonnaise
- Oysters
- Sea Bass
- Edamame
- Shrimp
- Refried Beans
- Lobster
- Tuna
- Tilapia
- Scallops
- Cod
There is a plethora of research and information about Omega 3 fatty acids, check out the daily recommendations by age, and more specific information on the benefits by visiting the National Institutes of Health information pages,
Here are some recipes to try that are high in Omega 3’s, if some of these foods do not appeal to you, you can always purchase oral supplements.
Tuna Cakes
Ingredients
- 3 (5-ounce) cans Solid White Albacore in water
- ⅓ cup panko crumbs
- 1 large egg
- ½ medium yellow onion, diced
- 2 cloves garlic, minced
- 3 tablespoons chopped cilantro leaves
- 1 tablespoon minced pickled jalapeño slices
- 1 medium lime, juiced
- ½ teaspoon salt
- ½ teaspoon pepper
- Romaine lettuce leaves for serving
- 1 cup pico de gallo salsa
Directions
- Drain the tuna, ensuring all the water has drained.
- Place drained tuna and all remaining ingredients except lettuce and Pico de Gallo in a large bowl. Stir together until well combined.
- Use a half-cup measuring spoon to pack and form 4 or 5 tuna cake patties. Lightly grease and heat a large nonstick pan to medium-high heat.
- Add cakes to the pan and cook 3 minutes, or until bottom is lightly browned and a crust is formed. Carefully flip with a flat spatula and cook other sides until browned.
- Removed tuna cakes and place one on each washed lettuce leave. Top with Pico de Gallo and garnish with extra cilantro before serving.
Serves 4, each serving contains Calories 232, Fat 5g., Fiber 2g., Protein 33g., Carbohydrates 11g., Cholesterol 94mg., Sodium 1285g.
Salmon with Sun-Dried Tomato Cream Sauce
(modified from EatingWell recipe, I have also made this with shrimp)
Ingredients
- 1 ¼ pounds salmon
- ½ teaspoon salt, divided
- ½ teaspoon ground pepper, divided
- ½ cup slivered oil-packed sun-dried tomatoes, plus 1 tablespoon oil from the jar
- ½ cup finely chopped onions
- ⅓ cup dry white wine
- ⅓ cup low-sodium vegetable broth
- ⅓ cup heavy cream
- 2 tablespoons chopped fresh parsley
- 2 cups cooked brown rice
Directions
- Arrange rack in upper third of oven. Preheat broiler to high. Line a baking sheet with foil.
- Place salmon on the prepared baking sheet, skin-side down. Sprinkle with 1/4 teaspoon each salt and pepper. Broil, rotating the pan from front to back once, until the salmon is opaque in the center, 8 to 12 minutes. Cut into 4 portions.
- Meanwhile, heat sun-dried tomato oil in a large skillet over medium heat. Add sun-dried tomatoes and shallots; cook, stirring, for 1 minute. Increase heat to high and add wine and broth.
- Cook until the liquid has mostly evaporated, about 2 minutes. Reduce heat to medium and stir in cream and the remaining 1/4 teaspoon each salt and pepper; simmer for 2 minutes. Serve the salmon topped with the sauce and parsley and with the rice on the side.
Serves 4, each serving using the salmon contains Calories 440, Fat 18g., Fiber 2g., Protein 32g., Carbohydrates 32g., Cholesterol 100mg., Sodium 396g.
Sheet Pan Salmon and Vegetables
Ingredients
- 1 lemon, zested
- 1 orange, zested
- 1 lime, zested
- 3 garlic cloves, thinly sliced
- ½ teaspoon salt
- ¼ cup avocado oil
- 4 Salmon fillets, 4-6 ounces per fillet, wild caught if possible
- 2 small fennel bulbs, sliced into wedges
- 6 small carrots, cut lengthwise
- 1 small cauliflower, cut into florets
- 2 cups Brussels sprouts, quartered
- 2 cups zucchini, cut into small wedges
- 1 cup cherry tomatoes
Directions
- Allow the salmon to come to room temperature before baking. Begin with the other preparations in the meantime.
- Preheat the oven to 400°F and line a baking sheet with parchment paper. Combine the lemon zest, orange zest, lime zest, garlic, salt, and avocado oil in a mixing bowl.
- Pat the salmon dry, then arrange the salmon and various veggies on the sheet pan. Drizzle all of the citrus ghee over the veggies and salmon.
- Transfer the sheet pan to the oven and bake for 12-15 minutes, depending on the fillet portions (for a more golden crust, broil for the last 2 minutes of the baking time).
Serves 4, each serving contains Calories 535, Unsaturated Fat 17g., Fiber 12g., Protein 43g., Carbohydrates 34g., Net Carbs 21g., Cholesterol 133mg., Sodium 633g.
Flaxseed Cinnamon Bun Muffins
(Keto Friendly)
Ingredients
- 2 cups ground flaxseed
- 1/8 cup Stevia
- 1 tablespoon baking powder (gluten free, if possible)
- 2 tablespoons ground cinnamon
- ½ teaspoon salt
- 5 large eggs
- ½ cup water, room temperature
- ⅓ cup olive oil
- 2 teaspoons pure vanilla extract
Directions
- Preheat oven to 350F and line a 12-count muffin pan with non-bleached paper liners. Set aside.
- Combine flax seed with sweetener, baking powder, cinnamon and salt in a large bowl. Whisk to combine fully and set aside.
- Add eggs, water, oil and vanilla extract to the jug of your high-powered blender. Blend on high for 30 seconds until foamy.
- Transfer liquid mixture to the bowl with the flaxseed mixture. Stir with a spatula, until incorporated. The mixture will be very fluffy. Once incorporated allow to sit for 3 minutes.
- Spoon mixture into prepared muffin pan, each cavity should be filled of the way up. The muffins will expand while baking so don’t fill to the very tops.
- Bake muffins for 13-15 minutes, or until a toothpick inserted comes out clean. Remove from the oven and remove muffins from the cavities immediately and place on a cooling rack.
Muffins can be toasted or frozen. Keeps in the fridge for 3-4 days or in the freezer for up to 3 months.
Serves 12.
Healthy Easy Banana Smoothie
Ingredients
- 2 small bananas (or 1 large)
- 1 cup ice
- ¾ cup unsweetened almond milk
- ¼ cup plain yogurt
- 1 tablespoon flaxseed
- 2 teaspoon honey
Directions
- Combine all the ingredients in a blender and blend until smooth.