Since the industrialization of agriculture the level of omega-3 fatty acids in our food has steadily declined. This can be directly correlated to the increase of almost every disease that is now plaguing our society. Interestingly, as mentioned by Charles Poliquin, fish oil has been linked to the improvement of every disease that people suffer from. The compound in fish oil that is so beneficial is omega-3’s.

In the coming years there will most likely be a shift in medicine to the use of natural foods to help cure disease. At the forefront of this trend will be fish oil and omega-3’s. Omega-3 fatty acids have strong anti-inflammatory properties while omega-6 fatty acids have pro-inflammatory properties. Since the industrialization of agriculture Americans have been consuming much a higher ratio of omega-6’s to omega-3’s, in some cases upwards of a 20-1 ratio. The ideal ratio is a 1-1 ratio of omega-3’s to omega-6’s. By incorporating some basic ingredients into your daily recipes you can greatly increase your intake of omega-3’s and at the same time improve your health.

One of the main culprits that have altered the ratios of the omega fatty acids so much is the higher incidence of vegetable oils in our diets and the use of various grain and other products to feed livestock. Both of these have greatly increased the amount of omega-6’s that Americans consume. So much of our food is either fried in vegetable oils or cooked in various vegetable oils that provide detrimental health benefits. On top of that, farmers continue to search for the most cost effective ways to raise livestock, even when it has a negative impact on our health.

It is important to acknowledge these facts and take measures to decrease the amount of omega-6 containing products we eat and focus on consuming more omega-3 rich foods.

The first place to start when creating a meal is the source of protein. One of the best sources of omega-3 fatty acids is fish. The leader of the group is salmon with scallops and halibut also having a high omega-3 content. For those of you who aren’t huge fans of seafood another option is buying 100% grass-fed beef or 100% organic free-range chicken. Animals that live in their natural environments at eat foods that they normally eat in the wild have a much higher rate of omega-3’s in their meat. The meat is also higher in CLA, which has weight loss and health improving properties. Even though this may seem like an unimportant fact, it can make all the difference with your health and your physical appearance. On a similar note it is important to consume wild salmon instead of farm raised salmon. Check out tallgrassbeef.com for more information on grass-fed beef.

After selecting your protein source you need to select the carbohydrates for the meal. Carbohydrate sources generally don’t have a high fat content which also means they do not have a high omega-3 content. However, out of all vegetables dark green, leafy vegetables have the highest omega-3 content. I am a huge fan of using spinach in my recipes as it has many nutritional benefits. Another vegetable that few people eat, but also has a lot of benefit is kale. Use these two as the staple of an omega-3 rich meal and incorporate other vegetables for additional flavor.

After you choose the carbohydrate source it’s time to add any additional ingredients to add flavor. By adding other ingredients you can greatly increase the omega-3 content of a meal. The two best ingredients to add to a meal are flax seed and fish oil. Both provide an extremely concentrated dose of omega-3 fatty acids. Also each has very little flavor so they won’t affect the taste of the meal. Another good addition, which also adds protein, is walnuts. By chopping walnuts up into tiny pieces they can be incorporated into a meal with very little notice. Those are the main omega-3 containing additions to consider. Other than that add flavor enhancing spices and herbs to the recipe. Be a little daring and you would be surprised what you come up with.

Omega-3 Rich Salad

2 cups fresh spinach, or kale

4 oz. fresh, wild salmon

1/4 cup of chopped walnuts

1/4 cup fresh blueberries

1/4 cup fresh rasperries

1 tbsp extra virgin olive oil

1 tbsp milled flaxseed

1 tbsp cod liver oil, lemon or orange infused for added taste

1 tbsp salmon rub

1. In a pan, add 1 tbsp of olive oil and warm using a medium-high heat. Use 1 tbsp of the salmon rub of your choice, or use cinnamon, and coat the salmon filet. Place the salmon in the pan, cooking approximately 5 minutes on each side, or until done to liking.

2. Either in a bowl or on a plate, place the fresh spinach. Top with spinach with the walnuts, blueberries, raspberries, and flaxseed. Place the salmon on top. Drizzle the fish oil over the top of the salad to act as a dressing.

Makes 1 serving

Per serving: Approximately 11 grams of omega-3 fatty acids!

ENJOY!

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