Wednesday, January 29, 2014

Super Nutrient Spotlight: Omega-3 Fatty Acids & Omega-3 Power Smoothie Recipe



Everyone's heard of "Omega-3s," more officially known as omega-3 fatty acids. We all know they're essential and we need them, right? But what the heck are they, really, and why are they so important?


Omega-3 fatty acids are

es·sen·tial
/iˈsenCHəl/
adjective: essential
1. absolutely necessary; extremely important.


Omega-3s can help: 
  • Lower Triglicerides
  • Lower Blood Pressure
  • Decrease Homocysteine Levels
  • Improve Depression and Mood
  • Improve Cognitive Function and Prevent Dementia
  • Lessen Rheumatoid Arthritis and Asthma
  • Reduce Inflammation Throughout the Body
  • Reduce Cardiac Deaths
  • Reduce Stroke
  • Alleviate Insulin Resistance and Fatty Liver Disease

And they're even more effective when there is adequate Vitamin-D intake.





OK ... But do they taste good???

YES!!

Omega-3s can be found in some rather delicious plant foods. Such as ...








Chia Seeds





Flax Seeds and Flax Oil


Hemp Seeds and Hemp Protein Powders



Omega-3s are also fairly abundant in many leafy greens, with spinach having an omega 6:3 ratio of 1:5.


Here's a chart of Omega-3 ratios for the best sources of this vital nutrient.





Has this made you hungry for some yummy Omega-3s? I have the perfect smoothie recipe for you! It will fill you up, give you essential nutrients including Omega-3s, and won't break the bank!





Raw Food Recipe: Omega-3 Power Smoothie
makes one serving ~ $2.35 per serving

ingredients
  • 2 handfuls spinach ($.60)
  • 2 handfuls kale ($.60)
  • 1 tablespoon ground flax seeds ($.10)
  • 2 tablespoons ground chia seeds ($.20)\
  • 1 carrot, peeled and chopped ($.05)
  • 1 banana, sliced into one inch pieces and frozen ($.20)
  • 1 cup frozen strawberries ($.60)
  • 1 cup water

directions
  1. Place all ingredients into a blender and puree until very smooth.






nutritional information:       calories: 370       fat: 7 gr       carbs: 48 gr      protein: 8 gr




5 comments:

  1. Gr8 post well worth blogging about!

    X

    ReplyDelete
  2. great post! i've been getting the omega-3's in with hemp and flax seeds.

    ReplyDelete
  3. Lovely!!
    I just posted a smoothie recipe featuring chia and hemp. Too funny! Check it out.
    Peace & Raw Health,
    Elizabeth Marie

    ReplyDelete

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