A tasty way to get your omega-3s

A tasty way to get your omega-3s

(HealthDay)—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 . Note: A prescription formula has been found effective to reduce triglycerides (a type of blood fat), with an concentration much higher than suggested for the , 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 ) 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
  • 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


Explore further

Home remedies: Can fish oil supplements treat depression?

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

Copyright © 2019 HealthDay. All rights reserved.

Citation: A tasty way to get your omega-3s (2019, July 3) retrieved 21 October 2019 from https://medicalxpress.com/news/2019-07-tasty-omega-3s.html
This document is subject to copyright. Apart from any fair dealing for the purpose of private study or research, no part may be reproduced without the written permission. The content is provided for information purposes only.
 shares

Feedback to editors

User comments

Please sign in to add a comment. Registration is free, and takes less than a minute. Read more