seven days of nutrition hacks to shift your wellness: day 2

Today’s goal is to boost your omega-3 fatty acid intake for improved brain function and a more balanced mood. 

What are Essential Fatty Acids?

Essential fatty acids are fats that are essential components of a healthy diet. They are crucial for our mood and memory, they power our metabolism, keep our bones strong, and help keep our skin healthy. Although we need both omega-3 and omega-6 fatty acids in a balanced diet, our modern diets are typically overly heavy in omega-6 fatty acids, and far too low in omega-3 fatty acids. This is because omega-6 is found in vegetable oils that are in many processed, preserved, and fried foods.

Why Should You Eat A Balance of Omega-3 & Omega-6 Fatty Acids?

Our brains and nerve cells rely on omega-3 oils for proper function. A lack of omega-3 can lead to depression, fogginess, and inability to focus.

In addition to making us more likely to experience depression, this imbalance of omega-6 to omega-3 essential fat intake is associated with an increase in inflammatory problems and disease.

Low-level inflammation plays a major role in almost every chronic disease in the developed Western world, including type-II diabetes and heart disease. Improving your levels of omega-3 fatty acids reduces inflammation and may reduce the risk of you developing some major health issues later in life.

How to Improve Your Fatty Acid Balance

Reduce your omega-6 intake by ditching the processed foods and cutting back on fast food. Nearly all processed and packaged foods contain refined, mass-produced omega-6-rich vegetable oils. Many restaurant foods are cooked with corn and vegetable oils simply because of they are really cheap. 

Stop cooking with sunflower, cottonseed, soybean, sesame, and canola oil at home. These industrially produced and refined seed oils are usually sold in clear plastic bottles and are packed with omega-6 oils. Opt for organic butter, raw coconut oil, or ghee instead.

Increase Your Omega-3 Intake by Eating One of These Today

The following foods are high in omega-3 fatty acids. Try including one of these ingredients in every meal you eat or cook today:

  • Organic Egg Yolk
  • Avocado
  • Anchovies
  • Walnuts
  • Pumpkin Seeds
  • Flax-Seeds
  • Wild Salmon
  • Herring
  • Mackerel
  • Lake Trout
  • Spirulina
  • Seaweed

As you continue to improve your balance of essential fatty acids you may experience positive shifts in energy, mood, and focus.

Want to learn how to help your body fight off bacteria and viruses through your diet?  

Read day 3 – strengthen your immune system with fermented probiotic foods. I will teach you how to boost your immune system with the power of fermented foods.

Check out my nutrition hack to shift your wellness for day 1 and day 3