COVID-19: Immune-Boosting with Omega 3s
11/14 Polyunsaturated Fatty Acids (like Omega 3s) help control your immune system. Find them in algae, salmon
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Day 11 of 14
Immune Support with Long-Chain Omega 3s
Today’s recipe brings back fatty fish as a way to get enough Omega 3 Fatty Acids
Baked Salmon with Garlic Butter and Herbs from Whisk It Real Gud
Eating roughly 2 servings of fatty fish each week brings you into the DHA/EPA range recommended by the Linus Pauling Institute.
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What are Omega 3s?
Omega 3s are a type of polyunsaturated fat that your immune system needs to keep it in check
The 2 types of polyunsaturated fats are Omega 3s and Omega 6s, and your body needs both.
Special types of Omega 3s (long-chain acids called DHA, EPA and ALA) are mainly anti-inflammatory, while long-chain Omega 6s (AA) are mainly pro-inflammatory (meaning they increase inflammation).
Our immune system needs the right balance of Omega 3s and Omega 6s to have a response that’s strong enough to attack invading viruses and bacteria but isn’t so extreme that it hurts us.
The standard American diet gives us too many Omega 6s, and not enough Omega 3s. Some scientists argue that Omega 6s aren’t bad, we simply need more Omega 3s to balance the ratio.
You get Omega 6s from vegetable oils like safflower oil and sesame oil
You get Omega 3s from fatty fish like salmon, tuna and sardines as well as ocean plants like seaweed and algae. These give you DHA and EPA.
In addition to algae, vegetarians can get Omega 3s from plants like chia seeds, flax meal, nuts. These give you a less powerful form of Omega 3s called ALA.
