- Omega-3s, particularly DHA and EPA types, are acclaimed for their anti-inflammatory properties and potentially diminish the risk of heart disease.
- The absorption rate of plant-derived Omega-3s, known as ALAs, is less compared to DHA and EPA, but they can be easily incorporated into meals due to the abundance in ingredients like walnuts, ground flax, and chia.
- The recipe for Walnut-Encrusted Tuna is a great way to incorporate Omega-3s into a plant-based diet.
- Supplements containing Omega-3s should be taken under medical supervision, given the high concentration of these fatty acids.
- While food sources of Omega-3s are highly recommended, it’s important to always seek further information on this topic due to the ongoing research and studies.
Omega-3 fatty acids, simply known as omega-3s, are acclaimed for their anti-inflammatory properties among a range of benefits, including curbing the risk of heart disease. Though it remains unclear whether these benefits can be gained from a capsule, as recent studies on supplements have been met with skepticism.
Therefore, it is reasonable to concentrate on food sources abundant in these fatty acids. It’s noteworthy that a prescribed formulation containing omega-3s has shown effectiveness in diminishing triglycerides (a type of blood lipid), but this formula which contains high concentrations of omega-3, is suggested only under medical supervision.
The easily absorbable types of omega-3s are DHA and EPA, found in fatty fish (like salmon and tuna) and grass-fed beef, which are considered among the top sources.
Plant-derived Omega-3s, namely ALAs, can be found generously in walnuts, ground flax, and chia, known for their multifunctionality in cooking. However, their absorption rate is less when compared to DHA and EPA.
Here’s a culinary delight to fulfil your Omega-3 needs.
- 2 tablespoons ground walnuts
- 2 tablespoons ground flaxseed
- 2 tablespoons chia seeds
- 1 tablespoon freshly ground black pepper
- 1 omega-3 fortified egg
- 2 6-ounce tuna filets
Set your oven to preheat at 400 degrees.
In a pie plate, combine walnuts, flax, chia seeds, and black pepper. In a separate dish, whisk the egg. Dip the tuna filets into the egg and then press into the walnut mixture.
Place it in a 7- by 11-inch baking dish and bake for 10 to 12 minutes, or until the fish is perfectly cooked.
This recipe makes 2 servings.
For an extensive guide on omega-3 fatty acids and their top food sources, refer to the database of the U.S. National Institutes of Health here.