It’s well known that omega-3 fatty acids, or omega-3s for short, are important anti-inflammatory nutrients that, along with many other functions, reduce heart disease risk. What’s unclear is whether you can get these benefits from a capsule. Studies involving supplements have recently been called into question.
That’s why it makes sense to focus on foods rich in these fatty acids. Note: A prescription formula has been found effective to reduce triglycerides (a type of blood fat), with an omega-3 concentration much higher than suggested for the general population, but it must only be taken under a doctor’s direction.
The easiest forms of omega-3s to absorb are DHA and EPA, and fatty fish (like salmon and tuna) and grass-fed beef are among the best sources.
Walnuts, ground flax and chia are good sources of plant-based omega-3s, called ALAs, and are versatile cooking ingredients. Their absorption rate is lower than those of DHA and EPA, however.
Here’s a tasty way to get your omega-3s.
- 2 tablespoons ground walnuts
- 2 tablespoons ground flaxseed
- 2 tablespoons chia seeds
- 1 tablespoon freshly ground black pepper
- 1 egg, preferably omega-3 fortified
- 2 6-ounce tuna filets
Preheat oven to 400 degrees.
Mix walnuts, flax, chia seeds and black pepper in a pie plate. Whisk the egg in a separate dish. Dip tuna filets into the egg and then press into the walnut mixture.
Transfer to a 7- by 11-inch baking dish and bake 10 to 12 minutes, or until the fish is cooked through.
Yield: 2 servings
The U.S. National Institutes of Health has a comprehensive guide to omega-3 fatty acids and the best food sources.
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