Nikki’s Natural Adventures

The parent molecule for Omega-3 fatty acids–alpha lenoleic acid (ALA)–can’t be made by the body; therefore, it is an “essential” fatty acid.

• The parent ALA becomes the two most beneficial fatty acid: EPA & DHA. Both have powerful anti-inflammatory effects, along with playing crucial roles in the body.
• Because ALA is not manufactured by our bodies, and because it isn’t all that readily converted to EPA and DHA, either, it’s critical we get these fatty acids through our diets.
• Omega-3’s are the ones most lacking in our modern diet.
• The ratio for Omega-6’s and Omega-3’s should be 2:1 to 4:1.

Omega-3’s are extremely important for our health and has many health benefits (you’ll have to do more research on specific benefits if you need more information ):

• Tends to suppress inflammation, which is the cause of so many degenerative diseases – counters the pro-inflammatory effects of Omega-6’s
• Have anti-coagulant properties
• Can possibly help in cancer prevention
• Can provide protection against cardiovascular disease; lower cholesterol; lower blood pressure; and improve glucose metabolism
• Can reduce bone loss/osteoporosis and promote bone health
• May help with arthritis/osteoarthritis/rheumatoid arthritis; skin conditions; depression and other mood related disorders; asthma; migraine headaches
• Necessary for growth and development, especially in development of nervous tissue and may improve cognitive function and emotional health by creating developed neural networks (helps build brain power)
• Needed to produce flexible cell membranes, which are the cell’s gatekeepers, allowing in needed nutrients while promoting the elimination of wastes; flexible membranes are much better able to absorb nutrients than stiff membranes that result when the diet in high in saturated and/or hydrogenated (trans-) fats
• Help protect colon cells from cancer-causing toxins and free radicals, leading to a reduced risk for colon cancer

Omega-3’s can be found in:

• Wild-caught salmon (preferably Alaskan), mackeral, anchovies
• Walnuts, flax seeds
• Green leafy vegetables: dark green lettuce, broccoli, kale, spinach, purslane
• Legumes
• Citrus fruits, melon, cherries

Remember to include these foods in your daily food choices.  Omega-3’s can be more readily obtained through high-quality Omega-3 supplements such as fish oil and krill oil.

Symptoms of Omega-3 deficiency can often be attributed to other health conditions or nutrient deficiencies. Symptoms can include: fatigue, dry or itchy skin, brittle hair and nails, constipation, depression, frequent colds, poor concentration, lack of physical endurance, and joint pain.

Wild caught salmon

Fish and shellfish are an important part of a healthy diet. Fish is generally low in calories and oily fish like salmon, tuna and sardines are excellent sources of omega-3 essential fatty acids. Fish and shellfish also contain high-quality protein and other essential nutrients, are low in saturated fat. A well-balanced diet that includes a variety of fish and shellfish can contribute to heart health and children’s proper growth and development.

However, nearly all fish and shellfish contain traces of mercury.  The recommendation is to only eat fish no more than once a week. Personally, I’d like to enjoy these foods more often, especially salmon for the Omega-3 fatty acids.  Unfortunately I can’t always afford fresh salmon, which is deemed safe to consume eight times a month; but I’ll start checking the local stores to see if any of them have wild-caught Alaskan salmon for every now and then.

Canned:

When purchasing canned salmon, make sure the label specifically reads Alaskan salmon. Apparently, virtually all–90%–of canned salmon is wild-caught; however, if it is specifically labeled Atlantic salmon it is not wild-caught and is therefore farmed, meaning: dyed, less healthy, and not environmentally sustainable. Due to overfishing and problems in the Atlantic ocean, there are no longer any viable commercial fisheries for Atlantic salmon in the Atlantic ocean. All salmon that is labeled Atlanic salmon, is farm-raised.  A majority of that farm-raised Atlantic salmon comes from farms along the British Columbia coast.

Alaska’s salmon fishery is certified as safe and sustainable by the Marine Stewardship Council and nearly all other environmental organizations, which most advise us to avoid farmed salmon.

• Wild salmon is far superior flavor and texture.
• Wild salmon is healthier. Only wild salmon offers the ideal ratio of Omega-3 to Omega-6 fatty acids. Farmed salmon is high in Omega-3′, but it’s also high in Omega-6’s, of which Americans eat too much of. Wild salmon has much less artery-clogging saturated fat than farmed salmon does.
• Wild sockeye salmon is the richest food source, by far, of Vitamin D: an essential nutrient whose anti-cancer and bone-building powers continue to be confirmed and expanded by research.
• Only wild salmon is rich in natural astaxanthin: a uniquely potent antioxident, anti-inflammatory nutriend. Farmed salmon are fed synthetic, petroleum-derived astaxanthin with a different chemical structure that may impair fish growth.

If possible, don’t waste anything in the canned salmon that includes bones and skin. The liquid, skin, and bones are all edible and supply important nutrients such as calcium, magnesium, and phosphorus. The high heat sterilization process softens the bones to the point where they can be easily mashed and blended into salmon salads, casseroles, and other delicious dishes.  The oily skin is high in Omega 3 fatty acids. The bones are good for increased calcium intake.