(This is part of an ongoing series called Foods YOU Need!)

We’ve all heard the hype about Omega 3 fatty acids- and no surprises here;  I’m going to contribute to it! Although the recent trends in popular culture give “fat” a bad reputation, Omega 3’s are an essential additional to our diet. They’re called “essential fats” because our bodies don’t produce them on their own.

Read up on these cancer fighting and heart nurturing fats and try the great new recipe at the end of this post!

Omega 3’s and Omega 6’s: What’s the Difference?

The two types of polyunsaturated essential fats are Omega 6 and Omega 3 fatty acids. Americans consume Omega 6’s easily since they are found in our typical American food of eggs, red meat, and vegetable oils. It’s the Omega 3’s that we are deficient in. Americans typically eat 20 times MORE Omega 6’s than Omega 3’s leading to imbalance that may encourage development of chronic diseases such as heart disease and cancer.

Omega 6’s- when consumed in large quantities, too much Omega 6 consumption is strongly linked to heart disease and cancer.

Omega 3’s- Omega 3’s come in three varieties:  ALA’s , EPA’s, and DHA’s.  ALA’s  and are a plant based Omega 3, and the EPA’s and DHA’s are found in fish. They can reduce the damaging effects of too many Omega 6’s in one’s diet. In isolated lab tests Omega 3’s have slowed tumor growth of breast, prostate, colon, and pancreatic cancers. It can also prevent the growth of blood supply to developing tumors. Omega 3’s reduces inflammation aiding in many kinds of ailments.

How Can I Eat More Omega 3’s?

I believe that the best way to include Omega 3 fatty acids is to eat a fatty fish at least once a week and consume Cottage Cheese/Flaxseed Oil 3-4 times a week. You could also grind your flax seeds in a coffee grinder and eat them in a cereal or salad. If you have cancer, you would want to increase this, especially the “CCFO.” In addition to that, reduce the amount of meat, eggs, and starchy vegetables you include in your diet. I also recommend taking a high quality fish oil supplement such as Carlson’s or taking the supplements Dr. David Williams offers.

Foods With High Omega 3 Content:

1. Salmon (Wild Alaskan, not farmed since much of the Omega 3 comes from the phytoplankton the wild salmon eat)

2. Sardines

3. Raw Walnuts (fresh if possible- get your nutcrackers out!)

4. Flax Seed Oil or Ground Flax Seeds

5. Cultured or Fresh Soy Products (miso, edamame- only organic since most soy is genetically modified!)

6. Dark, leafy, vegetables

Today’s Recipe: Broiled Alaskan Salmon and Asparagus with Wild Rice

This is a recipe we eat so much my husband might be sick of it if he didn’t LOVE fish. Like all of my recipes, play around with the ingredients and you just might come up with your own great twist on it!

You’ll Need:

3- 4 oz WILD Alaskan Salmon fillets, de-boned.

1/2 c apple cider vinegar

2 lemons

1 orange

sea salt and pepper

coconut oil

1 batch of asparagus

1 1/2 cup of dry wild rice

garlic salt

Ghee (clarified butter)

Directions: Bring 3 cups of water to a boil. Place rice in and reduce heat and cover. Wild rice takes 40-50 minutes to cook in some cases. Keep an eye on yours. Once rice has cooked for 15-20 minutes, pre-heat your oven’s broiler. Grease a baking pan with coconut oil (not olive oil as it has a low smoking point and can become carcinogenic.) Lay fish in and sprinkle both sides with apple cider vinegar. Slice lemons and oranges into quarters. Squeeze lemons and oranges evenly onto fish avoiding seeds popping out. Lastly sprinkle with salt and pepper.  Broil for 10-15 or until center of fish is 130 degrees if you have an internal kitchen thermometer. Once you put the fish in the oven, bring 1 inch of water to boil in a medium skillet. Chop 1 inch off of the bottom of the asparagus and throw away or compost. Place remaining asparagus in pan. Cover and steam on medium heat for 10 minutes or until desired softness. Season with garlic salt. Once rice is finished and water is evaporated, spoon a 1/2 Tbsp of ghee (clarified butter) or topping of choice!

Serve and enjoy your Omega 3’s!