Little Step No. 14
What to do:
Know your omega 3 fats
Why this step works:
Omega 3 fats are essential nutrients. This means we must include them in our diets because our bodies can't make them. Omega 6 fats fall into this category too. We need both for our health, but what's particularly important is the balance between the two.
Hunter-gatherers likely consumed omega 6: 3 fats in a ratio of 4: 1. Dietary ratios today however are more in the region of 20:1 and this can have negative effects on health, particularly on the balance of inflammation in the body.
In very simplistic terms, omega 3 fats tend to be more ‘anti-inflammatory’ whereas omega 6 fats are more 'pro-inflammatory'.
Inflammation is an important process that helps us to deal with illness and injury. However it’s important that it gets switched off when it's no longer needed. Ongoing inflammation can be an underlying factor in many different health problems, from cardiovascular disease to mood disorders so it's important to keep inflammation in check. Increasing your intake of omega 3s is a great place to start. And the first step to this is knowing where to find them!
"Take care of your body. It's the only place you have to live."
Jim Rohn
Little Step no 14 is about becoming more familiar with good sources of omega 3s and then including more in your diet. Getting your omega 3s from a variety of sources is the best way to go.
Good sources of omega 3 fats:
Oily fish (Think SMASH - Sardines, Mackerel, Anchovies, Salmon and Herring)
Chia seeds
Flaxseeds
Flaxseed oil (only use cold, for example in salads or smoothies, not for cooking)
Hemp seeds
Hemp seed oil (only use cold, not for cooking)
Walnuts
Grass-fed meat
Pasture-fed chickens (and their eggs)
It's Good Friday, so maybe you're already one step ahead with a fish supper planned for dinner!
Whatever you're doing, I hope you have a restful and restorative weekend x