search
844.934.CARE
  • Show
    Health Library Explorer
    A B C D E F G H I J K L M N O P Q R S T U V W X Y Z A-Z Listings Contact Us

    A Tasty Way to Get Your Omega-3s

    WEDNESDAY, July 3, 2019 (HealthDay News) -- 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.

    Walnut-Crusted Tuna

    • 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

    More information

    The U.S. National Institutes of Health has a comprehensive guide to omega-3 fatty acids and the best food sources.

    Copyright ©2020 HealthDay. All rights reserved.
    Powered by StayWell
    About StayWell | StayWell Disclaimer