Bone & Joint Health

Scientists Discover That Glucosamine Benefits the Brain

When people think of glucosamine, they automatically think of joint health; however, new studies indicate there may be more to this supplement. Glucosamine benefits stretch well beyond what this natural compound provides for the health of your joints; recent research has shown that glucosamine can also have a positive effect on a variety of cognitive issues. Here is what you need to know about this compound and how taking a glucosamine supplement may benefit both joint health and cognitive function as you age.

What is Glucosamine?

Glucosamine is a natural sugar compound that is found in high concentrations in joints and in the fluid that surrounds cartilage, the tissues surrounding the joints. The human body relies on glucosamine to build and repair cartilage, the connective tissue that protects the bones by providing the right amount of padding.

Cartilage begins to deteriorate as the body ages just as the natural levels of glucosamine begin to fall over time. This breakdown of cartilage may lead to inflammation and pain. However, taking a glucosamine supplement has been shown to slow down the natural deterioration of cartilage, protecting bones in the process.

Glucosamine Benefits

There is a wide body of research examining the benefits of glucosamine on joint health. Because this compound has been demonstrated to decrease the rate at which cartilage breaks down, the primary use of the supplement has been to soothe minor joint pain in people with osteoarthritis. The joint degeneration associated with this condition can cause great pain for many sufferers. This makes glucosamine an important supplement for many people with osteoarthritis, regardless of whether the pain is located in the knees, hip, spine or elsewhere.

Glucosamine supplementation has also been shown to help to treat certain symptoms associated with rheumatoid arthritis. While there is not a significant reduction in the inflammation associated with this medical issue, glucosamine has been demonstrated to be instrumental in assuaging minor pain related to rheumatoid arthritis.

Because of these widely regarded benefits, it is also not surprising to learn that glucosamine is often used as a way to improve knee mobility after surgery or when rehabilitating from a sports injury.

In addition to joint health concerns, some studies have reported that the use of glucosamine may help to suppress the issues that trigger irritable bowel disease in some individuals. Lastly, glucosamine may also mitigate the body’s immune response in cases of multiple sclerosis.

Glucosamine and Cognitive Health

Until recently, the primary benefits of glucosamine have centered around the treatment of ailments related to joint conditions. However, emerging research has shown how this popular supplement may also provide benefits to the brain and cognitive function.

A study out of the University of Kentucky sheds light on how the brain serves as a major reservoir for glucosamine. The findings indicate that glucosamine is a primary component of brain glycogen. Discovering that brain glycogen is comprised of 25 percebt glucosamine has led researchers to wonder if this supplement could be a powerful tool in the fight against cognitive-related health issues.

In limited studies, there is also evidence that glucosamine is able to easily penetrate the blood-brain barrier. As it penetrates this barrier, the presence of the compound has been shown to potentially have a positive effect on an individual’s ability to complete various cognitive functions, such as boosting spatial memory and improving reaction time.

Because of these findings, some medical professionals hypothesize that glucosamine may be a key component in treating cognitive-related health issues in the future. This offers hope to people suffering from neurological diseases such as epilepsy and dementia.

How to Boost Your Intake of Glucosamine

It is nearly impossible to boost your intake of glucosamine without the use of supplements. This is because there are no natural food sources of this compound; it is primarily found in the shells of shellfish, such as shrimp, lobster and crab. Because this compound is not widely found in food, it is important to seek it out in supplement form if you want to enjoy the many benefits.

There are various forms of glucosamine supplements to choose from. The most common types are glucosamine sulfate, glucosamine hydrochloride and N-acetyl glucosamine. It is important to note that there is not any specific research surrounding the use of N-acetyl glucosamine when it comes to treating joint issues. These types of supplements are not to be used interchangeably, making it important that you are taking the right kind of glucosamine for your specific health needs. While most people take glucosamine supplements as a caplet or tablet, it is also available as an injection.

While the body of research regarding the use of glucosamine is fairly new, it is clear that this supplement shows much promise for a variety of health conditions. It is worth your time to look into how this supplement can provide a host of health benefits as you age, both physically and cognitively.

Vitamin D2 and Vitamin D3: What’s the Difference?

May 18 by Ewcopywriting

While it’s known that vitamin D is essential for health, there are important differences between vitamin D2 and vitamin D3. Being aware of these differences is of utmost importance when seeking to improve your health.

What is Vitamin D?

Primarily, vitamin D is a nutrient that helps cells in the body absorb other nutrients. This makes vitamin D an essential nutrient for your continued health, but particularly in helping to maintain strong bone density. That’s because bone strength and growth relies upon calcium for nourishment, but bones can’t absorb calcium directly. When your body has a sufficient supply of vitamin D, this nutrient serves as a bridge that allows the bones to absorb calcium efficiently.

Additionally, vitamin D is a neuroprotective agent that acts as both an antioxidant and an anti-inflammatory agent. This means a sufficient supply of vitamin D will help promote optimal brain cell activity, ensure muscle health and support a strong immune system. The nerves throughout your body also need vitamin D to successfully carry messages to your brain from various parts of the body.

During an infant’s first year of birth, only 10 mcg of vitamin D is needed daily, but that vitamin D requirement rises to 15 mcg after those first 12 months. This requirement remains consistent until individuals reach 71 years of age, at which time 20 mcg of vitamin D daily is recommended throughout the rest of their lives. This can be a challenge in that the best source of vitamin D is sunlight, yet unprotected exposure to the sun raises the risks for skin cancer. Fortunately, there are other available sources of vitamin D, which we will discuss momentarily.

How Do Vitamin D2 and Vitamin D3 Differ?

Vitamin D exists in multiple forms, two of the most common being vitamin D2 and vitamin D3. Before you see out additional sources of vitamin D, it’s important to understand how D2 and D3 differ. These two types of vitamin D have different molecular compositions and they’re derived from different sources.

Vitamin D2 is also called D2 ergocalciferol, while vitamin D3 is known as D3 cholecalciferol. Vitamin D2 is primarily obtained from plant-based foods, while vitamin D3 can be found in meats and other animal-based foods. Even though the nutrients are derived from different sources, they are similar in most ways and researchers have found that both D2 ergocalciferol and D3 cholecalciferol raise the vitamin D levels in the body.

Although both forms of vitamin D can be helpful, vitamin D3 cholecalciferol seems to have a more significant effect on the body. This particular nutrient produces higher levels of vitamin D in the body, and the effects are longer lasting than those resulting from D2 ergocalciferol. In a recent study, researchers found that increasing intake of vitamin D3 in subjects over a five week period had a more profound effect on vitamin D levels within the body than increasing vitamin D2 intake by the same ratio over the same period of time.

Researchers hope to undertake more studies to determine how the two different forms of the vitamin affect overall health. They also want to examine whether or not D2 ergocalciferol and D3 cholecalciferol produce health differences based on age, gender or other differentiating factors. In the meantime, alternative sources of these nutrients can help anyone increase their vitamin D levels without risking excessive sun exposure.

What Are Some Natural Ways to Increase Vitamin D in Your Body?

Besides sun exposure, there are a few reliable ways to increase your body’s vitamin D levels.

Take a Dietary Supplement

You can boost your vitamin D levels with a high quality supplement, such as Vitachron Female or Vitachron Male. These high-quality supplements provide the body with additional D3 cholecalciferol for longer lasting effects. While recent research has linked vitamin D to better sleep, you’ll better enjoy its effects when you take vitamin D in the morning or early part of the day. This is when the body is more efficient in absorbing the nutrient. Additionally, you’ll be less likely to forget your dose if you take it along with with a healthy breakfast.

Include Sources of D3 Cholecalciferol in Your Diet

Typically, seafood is the best food source of D3 cholecalciferol. For example, a single tablespoon of cod liver oil contains up to 170 percent of the daily recommended value for this nutrient. A three-ounce serving of rainbow trout contains 81 percent of the vitamin D you need daily, while a similar serving of salmon contains 71 percent of the recommended daily value. Two sardines and one egg each contain 6 percent of the recommended value, while three ounces of beef liver or tuna contain 5 percent of the recommended daily dose of this nutrient.

Include Sources of D2 Ergocalciferol in Your Diet

You can increase your intake of vitamin D2 by consuming more plant milk, such as milk derived from almonds, oats and soy. Additionally, you can drink orange juice to get more of this form of the nutrient. Fortified cereals also contain higher amounts of vitamin D in this form, so eating a hearty breakfast will help you boost your vitamin D levels each day. Mushrooms and yeast are more good sources of vitamin D, since they require sunshine to grow.

Eat More Dairy

In general, dairy products are also excellent sources of vitamin D. This is especially true with products that are made with fortified milk, such as yogurt and pudding. You can also eat cheeses and eggnog, which provide good amounts of vitamin D as a result of the milk used to manufacture them.

If you’re concerned that you’re not getting enough vitamin D, you should consult your doctor. A simple blood test can determine whether you should start taking a vitamin D supplement or increase your intake of certain foods. Before making any dietary changes, it’s a good idea to consult your doctor to avoid any adverse reactions that may otherwise occur.

The Complete Guide to Vitamin D for Bone Health and More

Mar 24 by Ewcopywriting

Vitamin D is a crucial fat-soluble vitamin that plays multiple roles in ensuring overall health and wellness. Vitamin D is naturally present in a few types of foods, but can also be obtained from a supplement or most famously, via sun exposure. If you are not getting a sufficient amount of vitamin D, you are putting your personal health at risk. This guide to vitamin D is intended to help empower you to make smart decisions about your food choices, supplements and sun exposure.

Why is Vitamin D Important?

Vitamin D is most useful in supporting calcium absorption throughout the body, particularly in the gut. Vitamin D also works in tandem with calcium for bone growth and maintenance. The bones in the body are more likely to become too thin and brittle without adequate levels of vitamin D. Sufficient levels of vitamin D in children will help to prevent rickets. For adults, vitamin D, along with calcium, is needed to mitigate the risk of developing osteoporosis. Inadequate vitamin D levels are also associated with a variety of other health issues, including poorer colorectal cancer outcomes, joint pain, periodontal disease, decreased muscle strength and more.

Signs You May be Low on Vitamin D

There are a number of symptoms that may present if you are low on vitamin D. Because this vitamin is so important for bone and muscle strength, a general feeling of weakness is associated with a vitamin D deficiency. Increased incidences of depression, fatigue and mood swings also may be signs that you are not getting enough of this crucial vitamin.

Other signs that you may be deficient in vitamin D include high blood pressure, hair loss, a depressed immune system, a greater sensitivity to pain, chronic gum disease, problems with your gut and greater susceptibility to allergies.

In addition to these short-term health issues, a vitamin D deficiency that continues for the long-term can lead to a host of chronic complications. This includes an increased risk for developing cancer, autoimmune issues, type II diabetes, cardiovascular problems, pregnancy complications and more.

The bottom line is that there are a variety of health conditions that you may be at a higher risk of developing both in the short-term and in the long-term if you are not diligent about getting enough of this important vitamin.

How to Ensure You Are Getting Enough Vitamin D

Now that you know about the problems associated with a deficiency in vitamin D, you are probably wondering how you can ensure that you are taking in enough of this crucial nutrient. Here are the three primary ways to boost your intake of vitamin D.

Food

While vitamin D is not plentiful in a wide variety of foods, it is still possible to boost your intake by focusing on foods that feature the nutrient. Good food sources for vitamin D include cheese, fatty fish, mushrooms, egg yolks and beef liver. You can also find many foods that are fortified with vitamin D. The most common foods that are fortified with vitamin D include cereal, bread, milk and orange juice.

Sun

You may have heard the phrase, “soaking up that vitamin D.” This is because the sun is one of the best sources of vitamin D. The sun’s rays hitting the body’s bare skin stimulates the production of vitamin D. Because the UVB radiation does not travel through glass, sun exposure needs to be direct. You will receive the highest concentration of vitamin D if you spend time in the sunlight between the hours of 10 a.m. and 4 p.m..

Supplements

If you are worried that you are not getting enough vitamin D, you may want to consider the use of supplements as an added layer of insurance. There are a number of highly effective supplements that provide vitamin D, including Vitachron.

The Great Sunscreen Debate

Because vitamin D is not as plentiful in foods as other vitamins, many people turn to the sun to deliver this nutrient. The challenge is finding that balance between sufficient protection from the sun and getting your daily dose of vitamin D.

As more is understood about vitamin D, the great sunscreen debate continues to rage on. Practicing sensible sun-protective measures is the best way to protect yourself against skin cancer while also ensuring that you are getting enough vitamin D. This means that you should avoid applying sunscreen so thickly that it blocks out all of the sun’s ability to provide vitamin D. It is also important to remember that most people only need about 20 minutes of sun exposure a few times per week to generate the amount of vitamin D needed for optimal health.

When it comes to vitamin D exposure via the sun, keep in mind that a little goes a long way. You do not need to bake in the sun to see the benefits.

Understanding the importance of vitamin D and how you can guarantee that you are taking in adequate amounts can have a profound positive effect on your overall health and well-being.

The Best Foods for Healthy Bones into the Golden Years

Feb 24 by Ewcopywriting

The strength of your bones plays a vital role in overall health and wellness, particularly as you age. Taking active steps to promote good bone health will reduce the chances of developing osteoporosis or other ailments related to poor bone density. One of the most important wellness goals to focus on as you age should be to ensure that you are taking in the best foods for healthy bones. Here is what you need to know about the importance of bone health and what you can do to protect this critical body component.

Why You Need to Maintain Healthy Bones

The body is adept at breaking down old bone tissue and replacing it with new tissue. When you are young, your body is able to complete this process more quickly, leading to an excess of bone mass. Most individuals enjoy peak bone mass starting in the mid-20s and continuing through the mid-30s.

However, as your body begins to age, the rate of new bone production slows down. This often leads to the common condition of osteoporosis as the new bone production cannot keep pace with the loss of deteriorating bone. As a result, it is not uncommon for the bones to weaken and become brittle. This makes them more likely to break, when they would have stayed strong in the past.

By taking a proactive approach to maintaining bone health when you are young, you are also more likely to boost your overall bone mass. This increase in healthy bone mass will translate to a reduced risk of developing osteoporosis and additional health issues that are related to bone health.

Best Foods for Healthy Bones

The good news is that it may be easier than you think to get the nutrients that you need to encourage healthy bones. The top nutrients that you need to focus on in order to support optimal bone health are vitamin C, vitamin D3, vitamin K, vitamin B6, vitamin B12, calcium, magnesium and soy isoflavones. Here are the best foods to add to your diet if supporting healthy bones is your goal.

Milk

Most everyone knows that drinking milk is the cornerstone of good bone health. Just one 8-ounce glass of milk will deliver 30 percent of the recommended daily intake for most people, making this a good bang for your buck. You can also boost your calcium intake by drinking the milk from your breakfast cereal, adding it to coffee or including it in your smoothie recipes.

Yogurt and Cheese

If you are not a milk drinker, yogurt and cheese make a great substitute. Not only will a cup of yogurt provide an abundance of calcium, but it will also offer loads of crucial vitamin D. While cheese does not provide the same punch of vitamin D, it does still provide a lot of calcium to strengthen bones.

Sardines

Most individuals do not think of sardines as a good food to eat when you are looking to support good bone health. These little fish provide both calcium and vitamin D, making them a good choice when you get tired of the dairy products.

Tuna

Like sardines, tuna also boasts a high amount of vitamin D. Just three ounces of canned tuna has nearly 40 percent of the daily recommended amount of this crucial vitamin for bone health.

Fortified Cereals

Today’s fortified cereals are a goldmine of nutrition. Featuring copious amounts of vitamin D, vitamin B6, vitamin B12 and magnesium, one bowl of fortified cereal per day can provide a host of essential vitamins when you are looking to build strong bones. Be sure to read the label to ensure that you are getting what you need to promote good bone health.

Eggs

Along with your bowl of morning cereal, be sure to consider eating an egg to start your day. Keep in mind that the vitamin D is in the yolk, making it important that you do not just eat egg whites.

Spinach and Collard Greens

Greens lovers will appreciate knowing that you do not have to focus on dairy to encourage great bone health. Spinach and collard greens are also rich in calcium.

Soy Products

Soy products such as soybeans, tempeh and tofu also feature a good amount of soy isoflavones, crucial in the battle to keep bone mass density at acceptable levels.

You are never too young or too old to start focusing on doing what you can to protect your bones as you age. In addition to getting your food from a variety of natural sources, you can also maintain healthy bones through the use of a daily supplement such as Osteochron. Osteochron provides vitamins, minerals and other nutrients that can help to fill in the gaps that you may be missing from your regular diet, giving you peace of mind that you are doing all that you can for the health of your bones.

An Ounce of Prevention: Maintaining Optimum Bone Health Into Old Age

Feb 05 by Ewcopywriting

Maintaining healthy bones can be considered a work in progress throughout the course of your lifetime. Bone tissue continuously regenerates itself through a process often referred to as bone remodeling. During this process, bone tissue is reabsorbed and recreated, forming new bone, with adult bones typically replacing at a rate of approximately 10 percent a year. However, the ratio of reabsorbed bone tissue and replaced bone tissue can shift as we age, impacting the strength of bones and leading to osteoporosis and other health conditions. Nutrition is an essential part of helping to mitigate the impact of that ratio shift to ensure optimum bone health into old age.

Nutritional Balance for Bone Health

Skeletal health is a critical part of being able to be active and healthy well into old age. While most everyone is familiar with the rock star nutrient for healthy bones – calcium – not everyone realizes that there are a number of other nutrients that are also essential to the continued health of the bones.

Nutritional balance is important because, for example, in order for calcium to do its job in the skeletal system, it needs to be supported by the correct ratio of other nutrients such as magnesium. The nutritional choices you make today can have a significant impact on the health of your bones during your senior years.

Essential Nutrition for Healthy Bones

Correct levels of magnesium are required to maintain the right balance of calcium and vitamin D. Low levels of magnesium have been associated with a higher risk of bone fractures due, in part, to its impact on the actions of other bone-essential nutrients. Calcium, another important bone-health nutrient, is essential for bone mass and overall bone health. Recent studies have connected high vitamin D levels with a lower risk of frailty during the senior years, though further testing is needed to determine exactly what optimal vitamin D levels should be. In this case, what is clear is the role of vitamin D in the absorption and utilization of calcium. Low vitamin D levels heighten the risk of developing osteoporosis and, for those already dealing with this health condition, can make it worse.

Vitamin C, among its many vital purposes within the body, is a critical part of collagen and connective tissue production and thus, bone development and remodeling. Some studies indicate that Vitamin C plays a role in the gene transcription involved with bone formation. Vitamin K is another nutrient that plays an important role in bone health. It works in partnership with vitamin D to assist in the metabolism of calcium and aids in maintaining bone density. Low levels of Vitamin B12 have been linked to a higher risk of hip fractures in both men and women.

The Estrogen Issue

Estrogen levels can have an impact on bone density, making nutritional decisions even more important for women as they approach and experience menopause. Men, too, can be impacted. This hormone impacts the ability of osteoblasts – the cells responsible for bone production during bone remodeling – to perform their tasks. As estrogen levels decrease during menopause and the aging process, this process becomes less efficient, potentially decreasing bone density and increasing the risk of bone fractures and osteoporosis. Nutrition and physical activity are essential to mitigating the impact of decreasing estrogen levels on the skeletal system.

Phytoestrogens can offer some natural help with estrogen levels, thereby helping to promote a healthier bone density. Some studies show a reduced risk of bone fractures in women with higher soy consumption. Researchers have also found a link between taking soy isoflavone supplements and better calcium retention in bones for women. For post-menopausal women, low vitamin B6 levels have been linked to a higher risk of osteoporosis, leading researchers to consider connections between estrogen and the body’s utilization of this nutrient, because there isn’t a similar link between low vitamin B6 and osteoporosis in men. Vitamin B12 also has a role in the functioning of osteoblasts, making it another nutrient to watch for bone formation and density.

Supplements May Be the Right Choice

While a healthy diet should always be the primary goal when it comes to healthy bones, the facts are that certain nutrients are more difficult to obtain healthy levels of via diet alone. This can be especially true for those approaching the senior years and women moving toward and through menopause.

Vitamin D can be particularly difficult because it is not naturally available in a wide range of foods and requires more sunlight exposure than the average person tends to get in today’s more urban lifestyle. Vitamin K is another nutrient that people often don’t get enough of in the typical Western diet. Taking a high-quality dietary supplement designed to support bone health while working to improve the daily diet can be a great way to promote the bone density and health that is essential to healthy, active and happy senior years.

The Importance of Omega-3 Fatty Acids and Why They’re Crucial to Your Health

Jan 27 by Ewcopywriting

Omega-3 fatty acids are one of the most elusive nutrients in the typical American diet, and one that many people miss out on getting enough of. Unlike omega-6, omega-3 is not found in many commonly consumed foods, so most people have to be intentional about getting adequate amounts of this beneficial fatty acid. Gaining a clear understanding of the importance of omega-3 fatty acid for adults and children alike can have a profound effect on your overall health. Here is what you need to know about the importance of omega-3 fatty acids and why you should be purposeful about consuming them regularly.

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids are a type of polyunsaturated fat, a type of fat that the body is unable to make on its own. Because the body cannot produce omega-3, it is designated as “essential,” meaning that it must be obtained via the diet.

There are various unique types of omega-3 fatty acids, distinguished by their structure and size. The three most common types of omega-3s are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA).

Where to Find Omega-3 Fatty Acids

So if your body does not naturally produce these essential fatty acids, where can you find them? The best source of omega-3s are oily fish. Good choices include salmon, trout, mackerel, sea bass and sardines. You can also get minimal amounts of ALA by eating flax seeds, chia seeds, walnuts and various plant oils. If you know that you are not likely to consume these food products, you would be wise to look into getting your omega-3 fatty acids through a high-quality dietary supplement.

The Difference Between Omega-3 and Omega-6 Fatty Acids

It is important that you do not confuse omega-3 fatty acids with their omega-6 counterparts. While both types of fatty acids deliver benefits to the body, there needs to be a proper balance between the two in order to reap optimal benefits. Similar to omega-3s, omega-6s are considered to be essential fatty acids.

Omega-6 fatty acids are found primarily in seeds, nuts, leafy vegetables, grains and vegetable oils. These fatty acids help to promote bone health, keep your metabolic system in check, encourage healthy skin and hair growth and much more.

Most Americans tend to consume an unhealthy ratio of omega-6 fatty acids to omega-3 fatty acids. While the optimal ratio would be somewhere between 1:1 and 4:1, ratios between 15:1 and 17:1 are more realistic when following a typical Western diet. This is primarily because Americans tend to consume large amounts of cooking oils and grains that contain omega-6 as opposed to eating more foods that boast a high amount of omega-3s.

Too much omega-6 intake is harmful, leading to excess amounts of inflammation in the body. The good news is that you can counteract this abundance of omega-6 by being mindful about consuming more anti-inflammatory omega-3 fatty acids.

The Importance of Omega-3 Fatty Acids

There is no shortage of benefits to getting an adequate amount of omega-3 fatty acids in your diet. Here are a few of the key benefits to consider.

Anti-inflammatory Agent

Sufficient amounts of omega-3s will act as an anti-inflammatory agent.

Heart Health

In addition to boosting overall heart health, omega-3s work to regulate the body’s blood clotting function.

Thyroid Function

By regulating thyroid function, you will also enjoy a better metabolic response.

Mood Booster

Consuming just a small amount of omega-3 fatty acids can produce a meaningful positive effect on your mood. Not only will omega-3 naturally boost your emotional and mental health, but it can also improve sleep quality.

Bone Health

By positively affecting the calcium balance throughout your body as well as membrane function, adequate amounts of omega-3s will promote bone health.

Immune System Function

Taking in the right amount of omega-3 has also been shown to promote solid immune system function and gut health.

Signs You May be Deficient in Omega-3s

There are a number of signs that you can watch out for to determine if you may not be getting enough omega-3s in your diet. Many individuals diagnosed with depression determine that they are low in omega-3 intake. Some people first notice the deficiency when the health of their skin begins to deteriorate. Skin that unexplainably becomes dry or irritated could be a sign of an omega-3 deficiency.

In the same way omega-3 intake can promote healthy and hydrated skin, it also helps to keep your hair looking its best. Hair that suddenly appears dry or brittle may be the result of not getting enough omega-3 in your diet. This fatty acid also plays an important role in maintaining good eye health. One last telling symptom of an omega-3 deficiency is recurring joint pain or stiffness in the body.

While there is no specific test to measure the levels of omega-3s in your body, your health care provider can look for clues in other lab results to try to determine if you need to increase your intake of this crucial fatty acid. Aside from including more omega-3 rich foods in your diet, taking a high-quality dietary supplement like Resverchron can help you get an adequate amount of omega-3’s, along with other important vitamins and minerals.

Omega-3 Fatty Acid Recipes

Now that you know what omega-3 fatty acid is, why it is important and the signs that you may be deficient, you can take control over this part of your health and take the necessary steps to boost your intake of this essential fatty acid. Below are a few simple and delicious recipes to get you started.

Poached Salmon Salad

Ingredients

Salmon:
1/4 c. dry white wine
1/4 c. water
2 (6 – 8 oz. filets) wild-caught salmon
2 tbsp. butter, softened
1 – 2 tsp. parsley
salt and pepper to taste

Salad:
1 1/2 c. lettuce of choice, chopped into bite-size pieces
1/4 small red onion, chopped
1 avocado, cut into 1/2-inch pieces
2 tbsp. red wine vinegar
2 tbsp. olive oil
1/2 c. fresh parsley
salt and pepper to taste

Directions

Put white wine and water in a large, non-stick skillet. Heat over medium-high heat for about five minutes.
Add salmon filets, dotting with softened butter. Season with parsley, salt and pepper.
Bring liquid to a boil, then reduce heat to medium. Poach salmon at medium heat for 10 to 15 minutes, or until flesh is opaque.
Combine lettuce, red onion, avocado, red wine vinegar, olive oil and parsley in a large bowl. Salt and pepper to taste. Place poached salmon filets on top of the salad and enjoy!

Omega-3 Smoothie

This delicious and simple-to-make smoothie provides a number of omega-3-rich ingredients. Enjoy daily for a healthy boost of the omega-3 fatty acids your body craves!

Ingredients

8 oz. non-dairy milk of choice (coconut, flax or almond milk work well)
1 banana, peeled
1 c. spinach
1 tbsp. peanut butter or almond butter
1 tbsp. walnuts, chopped
1 tbsp. flax seeds, ground
1/2 tbsp. chia seeds

Directions

Combine all ingredients in a blender.
Blend until smooth. Pour into a glass and enjoy!

No-Bake Omega-3 Energy Balls

These yummy and nutritious no-bake energy balls can be enjoyed as a snack or healthy dessert by adults and kids alike.

Ingredients

1 c. walnuts or almonds, chopped
1/2 c. green pumpkin seeds (pepitas)
1/2 c. rolled oats
1/2 – 3/4 c. raw honey
5 tbsp. cocoa powder
3 tbsp. peanut butter (or nut butter of choice)
2 tbsp. flax seeds
1 tbsp. coconut oil
1/4 tsp. Himalayan sea salt

Directions

Add nuts, pumpkin seeds and flax seeds to food processor. Pulse until finely ground.
In a medium bowl, combine nut/seed mixture with rolled oats, cocoa powder and sea salt. Mix well.
Add honey, nut butter and coconut oil. Stir until smooth.
Form mixture into tablespoon-size balls.
Place on cookie sheet or plate and put in refrigerator for 10 – 15 minutes, or until firm.