Omega. Or should I say ‘Oh-me-ga’ on the omegas? There is a lot of hype about these fatty acids and it can be overwhelming. Healthy oils for our bodies can be tricky to figure out. Let me make it simple for you with this quick go-to-guide. As an added bonus, I’ll tell you about the best-saturated fat that benefits our bodies! Huh?
To supplement, or not to supplement? You might not need to. There are 3 major oils in the omega family: omega-3, 6, and 9. All are unique and serve a different purpose. I’m here to simplify the explanation of them all.
First and foremost, Omega-3 cannot be produced in the human body, which means you need to get these from your diet. This fatty acid gets a lot of attention and it should! It’s good for producing good HDL cholesterol, which is good for your heart. This omega can reduce symptoms of depression, help with mental disorders, can prevent and manage autoimmune diseases, and can also help with weight management. Did you hear that? Fat can help you lose weight. Omega-3s are good for your liver and they’re anti-inflammatory. This oil can prevent dementia and improve memory. Not only that, but it betters bone mineral density and, get this, it can help reduce symptoms of asthma. Wow, powerful oil, no wonder it gets so much attention. The two highest sources of Omega-3s are fish oil and flaxseed (vegan) oil. Some other sources include:
- Atlantic Mackerel: 6,982 milligrams in 1 cup cooked (174 percent DV)
- Salmon Fish Oil: 4,767 milligrams in 1 tablespoon (119 percent DV)
- Cod Liver Oil: 2.664 milligrams in 1 tablespoon (66 percent DV)
- Walnuts: 2,664 milligrams in 1/4 cup (66 percent DV)
- Chia Seeds: 2,457 milligrams in 1 tablespoon (61 percent DV)
- Herring: 1,885 milligrams in 3 ounces (47 percent DV)
- Alaskan Salmon (wild-caught): 1,716 milligrams in 3 ounces (42 percent DV)
- Flaxseeds (ground): 1,597 milligrams in 1 tablespoon (39 percent DV)
- Albacore Tuna: 1,414 milligrams in 3 ounces (35 percent DV)
- White Fish: 1,363 milligrams in 3 ounces (34 percent DV)
- Sardines: 1,363 milligrams in 1 can/3.75 ounces (34 percent DV)
- Hemp Seeds: 1,000 milligrams in 1 tablespoon (25 percent DV)
- Anchovies: 951 milligrams in 1 can/2 ounces (23 percent DV)
- Natto: 428 milligrams in 1/4 cup (10 percent DV)
- Egg Yolks: 240 milligrams in 1/2 cup (6 percent DV)
(source: Dr. Axe)
With the olive oil craze, it is a source of all the omegas. My favorite, hands-down olive oil is California Ranch Olive Oil. It’s 100% olive oil. It has a great taste for salads, dipping…my mouth is watering…and cooking. Click on the picture below for more details.
You don’t hear much about Omega-6, because if you get too much it could backfire. And according to this article, the ratio of omega-6 to omega-3 in the diet should be 4:1, but in the Western diet the ratio is much higher, 10:1 and 50:1! Ouch. They are still essential for producing energy and if taken correctly this fatty acid helps with treating the symptoms of chronic disease like rheumatoid arthritis and breast cancer (in conjunction with another drug). On top of that, it can also reduce body fat, once again, a fat to reduce fat. The top two sources of Omega-6s are Evening Primrose Oil and Safflower oil.
Nitty Gritty on Omega-6
I personally supplement evening primrose oil to help with my hormones. A word of caution, you don’t need to supplement with omega-6. Remember too much could increase inflammation. Keep in mind that other sources of omega-6s are soybeans, corn, and sunflower oils. Note these sources are usually treated with chemicals in the field before processing…which some chemicals leach into our food…hence digestive disorders and disease. If possible, consume organic.
These fatty acids are a bit different. They can be produced by the body. Some studies indicated they could help reduce inflammation and assist with insulin sensitivity. Yes, you shouldn’t have to supplement Omega-9’s because our bodies do a good job of taking care of them. The top three sources include macadamia nut oil, hazelnut oil, and olive oil. Avocado oil is also a source.
First off, I’m not a doctor, nor am I trying to be. I share information I have either experienced myself or are extremely interested in, and then I keep things simple and give it to you a nutshell. Please consult your physician before jumping into new things.
So what do we do with all this information? Out of all of the Omegas, Omega-3 is the most important. If you eat enough seafood and healthy fats, like avocado, coconut oil, olive oil, nuts & seeds, eggs, grass-fed organic beef, and dark chocolate, you should be good to go. I obviously didn’t go into the difference between monounsaturated fats, polyunsaturated fats, or saturated fats; if you want more of a ‘science’ explanation there is a great article here.
Bonus! Don’t miss this one.
There is an amazing fatty acid that is 90% saturated fat, but the highest in content of lauric acid, which in a twisted way can help improve the level of lipids traveling through the blood. That means it is likely it will reduce the risk of heart disease! That sounds pretty technical, but I wanted to share this with you because I eat this every day.
What I’m talking about is Coconut Oil. There are so many benefits to coconut oil, you will be blown away, in fact, there are so many benefits it can be a bit overwhelming. To keep it simple I’ll list the top 15 in a minute. But get this, some studies show that it may reduce belly fat and dampen our appetites…hello…more weight loss from fat! Word of CAUTION: too much of a good thing can backfire. Don’t consume more than 2 TBSP a day. If you have too much it can cause diarrhea.
What kind to get?
Coconut oil is a staple in our family. I no longer use butter on my toast, pancakes, or in my baking. Not to mention fish frying. We just had gluten-free fried walleye last night and fried it in coconut oil (recipe is at the bottom). And of course, we used our cast iron pans. Seriously, cast iron is a must. It’s the healthiest chemical-free pan, and it’s super easy to clean. The walleye was absolutely amazing!
Keep in mind when cooking with coconut oil you won’t taste the coconut. It’s a clean oil with a high flash point. When buying coconut oil get the Virgin, Unrefined. A little coconut oil can go a long way, just don’t overdo it. Ready for the powerful impact this stuff can do?
Coconut Oil Benefits – Top 15
1. It helps prevent heart disease and high blood pressure.
2. It can help treat Alzheimer’s.
3. It BE good for the ole liver.
4. Reduces Inflammation and Arthritis
5. It’s an antibacterial, antifungal, and antiviral! Works well on cuts and skin issues.
6. Improves energy
7. It helps the gut heal by destroying bad bacteria and that nasty Candida (yeast overgrowth).
8. Prevents Osteoporosis by helping to increase the absorption of calcium and magnesium.
9. It’s Anti-aging. Now we’re talkin’!
10. It helps balance hormones naturally. Now we’re really talkin’!
11. Thickens hair and helps with dandruff. It’s a natural hair conditioner.
12. It helps improve sleep when consumed every day.
13. It can help with environmental allergies if you rub the inside of your nose with it.
14. Speeds up the healing of sunburn.
15. It’s an amazing oil to make homemade popcorn with. Just sub coconut oil in place of your other oil. Yum!
Where to buy?
We get our coconut oil from Costco because we go through quite a bit. If you don’t have a Costco Membership, no problem! You can get it on Amazon. I highly recommend this product, especially if you use a lot. If you don’t use a whole lot, get a smaller container at the store.
Coconut Oil Shelf-life
Coconut oil can go bad, here’s an article from David at KitchenAmbiton.com about what to look for in rancid oil. All in all, keep your diet simple and powerful with clean fresh food. Oil does a body good. Don’t be afraid of it, just choose wisely. Now here’s the walleye recipe I promised!
- Cast Iron Pan
- Filet Knife
- 3 oz. Freshly caught walleye Go by size not weight, 1 large filet or so will work.
- 1 tbsp Coconut Oil A heaping tablespoon in solid form.
- 1/3 cup Pancake Mix I used Trader Joe's Gluten-free Buttermilk Pancake Mix.
- 1 tsp Salt
- Wash fish off in cold water, pat try with a paper towel. Carefully remove any skin from walleye with a filet knife.
- Turn stove on to medium heat and heat cast iron pan.
- Put solid coconut oil in the pan. After it melts, you may need to adjust how much. You want about 1/4 inch of melted oil. Do not let the oil smoke…this is too hot.
- While the pan is slowly heating up. Place fish into the pancake mix and dust all sides.
- Slowly insert dusted fish into the hot cast iron pan. The oil should sizzle.
- When you see the outer edges of fish start to brown, about 2 minutes; flip the fish with the tongs gently and cook for another 90 seconds to 2 minutes.
- Turn off the stove and transfer cooked walleye to a plate covered with a paper towel. 229
- Salt the fish to your liking.
- Eat within a few minutes.
Need a cast iron pan? You can get them on Amazon. And it’s Prime! Click on the picture below for more details.
By CT Copyright © 2020 Simplify Firefly, All Rights Reserved.