Nutrition for your Nervous System: Omega 3’s

Omega 3’s are essential fats that your body needs to support your cardiovascular health, your nervous system, and your metabolic functions. They are crucial to fighting inflammation in your body and keeping things running smoothly.

Let’s get into that a little bit more. 

How do these essential fats help us?

Within the omega-3 family, there are three out of eleven beneficial types that we need daily: ALA, EPA, and DHA.

Heart health: omega-3’s help control our blood pressure and cholesterol levels.

Brain health: in kiddos, omega-3’s support positive brain development. In adults, it is suspected that omega-3’s can combat depression, anxiety, other mental illnesses as well as neurological conditions such as Parkinson’s  Disease.

Inflammation: damage to our tissues, excess heat in the body, and an overactive immune system result in things like joint pain, swelling, and chronic inflammatory conditions. Think of a proper balance of omega-3’s to omega 6’s as a cooling and calming balm to inflammation in the body. 

Despite how important these fatty acids are, our bodies don’t naturally produce them. This means we have to get them from our diet (this is what makes them “essential”)!

Keep on reading for foods that are wonderful on their own, as well as a recipe for a well-balanced, anti-inflammatory meal rich in omega-3’s!

Stand-alone foods rich in essential fatty acids (and their anti-inflammatory properties):
-Oysters (high in zinc, EPA, and DHA)
-Walnuts (high in fiber, vitamin E, and ALA)
-Salmon (high in Vitamin D, EPA, and EHA)
-Chia seeds (high in ALA and calcium)
-Avocados (high in Vitamin E and ALA)

Anti-Inflammatory Recipe: Mediterranean Bowl
3-4 servings, prep time ~25 minutes
¼ cup slivered almonds
4 tablespoons extra-virgin olive oil
1 small clove garlic, minced
Seasoning amounts to your liking: paprika, cumin, turmeric, red pepper, parsley
2 cups cooked quinoa
¼ cup Kalamata olives, chopped
¼ cup chopped red onion
1 can chickpeas, rinsed *and/or* salmon filet
1 cup diced cucumber
¼ cup crumbled feta cheese
2 whole avocados, diced or cubed

Step 1

Prepare  salmon or chickpeas:
For salmon- Preheat the oven to 350° and line a large baking sheet with foil. In a medium bowl, whisk together olive oil, garlic, and spices. Add salmon and gently toss to combine. Place on a prepared baking sheet and bake for 20 to 25 minutes.
For chickpeas- Drain and rinse chickpeas in a strainer. Place chickpeas in a pot with ½ cup water. Keep chickpeas in medium heat for around 30 minutes. Remove from water, add spice mixture and olive oil.

Step 2
Prepare quinoa: Combine the quinoa and water in a medium pot. Bring to a boil, cover, and reduce the heat.

Let it simmer for 15 minutes. Then, remove the pot from the heat and let it sit, covered, for 10 minutes. Then, fluff with a fork!

Step 3
Prepare toppings: Chop cucumbers, olives, avocados, and red onions. 

Step 4

Assemble bowls: Divide quinoa among 4 bowls. Top with salmon or chickpeas, cucumbers, red onion, olives, feta cheese, almonds, and avocados. 

Step 5
Enjoy this nervous-system friendly dish!

If you find that implementing change for a healthier lifestyle is challenging, I’d love to help! Visit my website to learn more about integrative nutrition coaching and come say hi on Instagram to find more health and wellness posts. 

Wishing you well,

Jess

*Disclaimer: This post serves as information only, please consult your healthcare provider for official medical advice. 

Calder, P. C. 2017. Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochem. Soc. Trans. 45:1105–15. doi: 10.1042/BST20160474

Ruxton, C.H.S., Reed, S.C., Simpson, M.J.A. and Millington, K.J. (2004), The health benefits of omega-3 polyunsaturated fatty acids: a review of the evidence. Journal of Human Nutrition and Dietetics, 17: 449-459. https://doi.org/10.1111/j.1365-277X.2004.00552.x