Amp up your Omegas: Find out why fish is one of the healthiest foods you can consume!
Updated: Oct 12, 2019
On Tuesdays, we explore the body, experimenting with our taste buds, flirting with the satisfaction these meals have on our minds and bodies & enjoying life's simple exotic pleasures.
On the first edition of #TastyTuesday, I was inclined to share the bountiful health properties of fish and recommend a great lunch spot in San Juan for a mouth-watering, nutritious meal.
What is Omega-3 fatty acids?
They are essential fats for early growth & development, specially beneficial for heart, brain, and eye health. They belong to the polyunsaturated fats family.
There are three main omega-3s:
✔ EPA (Eicosa-Pentaenoic Acid)
✔ DHA (Docosa-Hexaenoic Acid)
Found in fatty fish such as:
• Tuna: protein, selenium, vitamin D
• Salmon: high levels of protein, potassium, magnesium, B vitamins & selenium
• Lake trout: protein, potassium, vitamin D
• Mackerel: vitamin B-12 & selenium
• Cod produces the oil in its liver (Cod liver oil)
✔ ALA (Alpha-Linolenic Acid)
Found in plant sources such as nuts and seeds including:
• Chia seeds: high in fiber & protein
• Flaxseed: protein, fiber, magnesium, manganese
• Hemp seeds: protein, magnesium, iron, zinc
• Walnuts/ Edamame
✔ Reduces liver fat
✔ Omega-3 intake is associated with higher bone mineral density (BMD)
What health benefits does Omega-3s offer?
1. ✔ Considering heart disease is the leading cause of death worldwide, an important benefit is its support to 1) heart health, making omega-3s an important component of our diet.
• It promotes decreased risk of arrhythmias (abnormal heartbeats that may cause heart attacks.)
• Can lower elevated triglycerides (blood fat that can cause cardiovascular diseases/stroke.) Triglycerides are the most common fat in your body; they come from the food we ingest and take the form of extra calories that you eat, but your body does not need right away.
2. ✔ Brain food you say? Your brain is made up of nearly 60% fat, much of it omega-3 fatty acids! Omega-3s are thus essential for normal 2) brain function.
• Additionally, Omega-3s, specially EPA-rich ones (Eicosa-Pentaenoic Acid) help reduce symptoms of depression.
• It has also been linked to preventing behavioural disorders such as ADHD, reducing hyperactivity, inattention, and aggression in children.
3. ✔ Similarly to the brain, our eyes rely on omega-3 fats, consuming fish contributes to normal 3) eye development.
• Reduces risks of age-related macular degeneration (AMD.)
How do I obtain the required omega-3s?
The World Health Organisation (WHO) and the American Heart Association recommend eating 2 servings of fish weekly due to its health benefits.
It can also be obtained via fish oil, the fat is extracted from fish tissue and contains around 30% of omega-3s including EPA & DHA. The remaining 70% is made up of other fats, Vitamin A & D.
Avocado Cocina Local & Patio Bar
San Patricio, San Juan, Puerto Rico
Avocado is one of my most frequented spots for a bite. Great for occasions including business lunches and evening drinks.
This side dish is superb! I used to think cauliflower was bland and unattractive, until I saw its versatility as a healthy alternative to starchy recipes. Health & flavour proven with this roasted cauliflower puré, I am devout. You can also make it at home!
Explore your palate & ENJOY!