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February 22, 2012 / Happy Dietitian

Food of the Gods: Omega-3 Fatty Acids

By: Wendy Wu, R.D., M.S.

omega 3 happy dietitian

Omega-3 Fatty Acids are the healthy polyunsaturated fats that are soOoo good for us! Here’s why:

1) Increase good HDL cholesterol

2) Decreases Triglycerides

3) Good for the skin-maintain cell membrane, allowing for water and nutrient absorption and protects the skin from sun damage

healthy skin happy dietitian

4) Reduce inflammation (helps with joint pain) and high blood pressure

5) Reduce migraine headaches

6) Boosts mood and memory

memory boost happy dietitian

7) Protects against age-related macular degeneration (macula of eye degenerates-leading to blindness)

8) Delay development of glucose intolerance in people without diabetes

9) Blood thinner-less likely to have clots

10) May alleviate symptoms of depression

headache happy dietitian

So where do we get Food Sources of Omega-3 fatty acids?

Wild Salmon

salmon happy dietitian  salmon happy dietitian

salmon sushi happy dietitian   sushi happy dietitian


mackerel happy dietitian   mackeral sushi happy dietitian


herring happy dietitian    herring happy dietitian


seaweed happy dietitian  nori happy dietitian  miso soup happy dietitian


  anchovies happy dietitiananchovies  happy dietitian


walnuts happy dietitian   toasted walnuts happy dietitian


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Eggs Fortified with Omega-3 Fatty Acids

eggs happy dietitian


kale happy dietitian

Ground Flax seeds

flaxseeds  happy dietitian    flax seed  happy dietitian


sardines happy dietitian

sardines happy dietitian

Canola Oil

canola oil happy dietitian

 Brussel Sprouts

brussel sprouts happy dietitian

It is important to note that omega 3 fatty acids are essential fatty acids, which means that our bodies cannot produce them, and therefore must be consumed in our diet.

Happy Dietitian


Leave a Comment
  1. creativemedconnect / Feb 22 2012 5:27 pm

    The new hype is Krill oil!

  2. thehealthyfitdiva / Feb 22 2012 9:01 pm

    love my sardines!!! and you get a good dose of calcium from the edible bones as a bonus :)

  3. GiGi Eats Celebrities / Feb 23 2012 8:20 pm

    All this food is making me so very hungry… Fish fear me because I eat a whole fish a day! AHHHH HA HA HA HA! I get lots of omega-3 fatty acids, that’s for sure! :) Tonight, Chilean Sea Bass & Salmon! YAY! Excited lol.

  4. Happy Dietitian / Feb 25 2012 11:01 am

    MmMmM Yum! That’s why you have beautiful skin!


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