According to Dr Josh Axe, ingesting the proper amount of Omega-3s may help to:
- Prevent cardiovascular disease
- Fight oxidative stress, which damages cells and tissues
- Stabilize blood sugar levels (preventing diabetes)
- Reduce muscle, bone and joint pain by lowering inflammation
- Help balance cholesterol levels
- Improve mood and preventing depression
- Sharpen the mind and help with concentration and learning
- Boost immunity
- Relieve symptoms of certain digestive disorders
- Reduce risk for cancer and helping prevent cancer recurrence
- Improve skin health
- Support exercise recovery
As you can see from this list, Omega-3s help ward off a multitude of various ailments.
For our purposes today, Omega-3s are one of the most effective and immediate ways to build up your brain fitness. Sharpen the mind? Sign me up!
Where can I find these Omega-3s?
There are a variety of foods that offer trace levels of Omega-3 and a few that are abundant—cold water fish and the humble avocado. The recommended daily amount is 250-500 mg/day, which works out to about 2 servings of fatty fish per week according to the National Institutes of Health. See the list below.
When you conscientiously manage your weekly meal plan to incorporate some of these sources each day, you’ll be doing something that your brain and body will love. You may also find some grocery items that are fortified with Omega-3s. Not ideal, but at least you can get them.
The easiest and most reliable, as far as actually getting the amount needed daily, is through 1 or 2 Vital Pro Naturals Advanced Omega Ultra Potent Fish Oil capsules daily. Available at Inner Spa along with our full line of Vital Pro Naturals.
Food Sources of Omega-3
Cold water fish:
- Atlantic Mackerel (4580mg in 3½ oz)
- Cod Liver Oil (2438 mg in 1 Tablespoon)
- Wild-Caught Alaskan Salmon (2150mg in 3½ oz)
- Herring (2150mg in 3½ oz)
- Sardines (1463 mg in 3½ oz)
- Caviar (1046 mg in 1 Tablespoon)
- Anchovies (411mg in 5 anchovies)
- Oysters-raw (329mg in 6 oysters)
Plant sources such as:
- Avocado (223mg per 1 small Hass) plus a bonus 92mg of fiber!
- Spinach (100mg per ½ cup)
- Brussels Sprouts (270mg per cup)
Nuts and Seeds:
- Walnuts (2570mg in about 14 nuts)
- Chia (2457mg in 1 Tablespoon)
- Flax (1597mg in 1 Tablespoon)