Amazing Omegas: Vital Fats for Your Health and Wellness

There was a time when people thought that if you ate fatty foods they would make you fat. We now know that there are different types of fats, some of which are vital to our health and wellness. Two types in particular are Omega-3 and Omega-6 fatty acids. Omega-3 fatty acids consist of EPA (eicosapetaenoic acid) and DHA (docosahexaeonic acid), both found in oily fish, and ALA (alpha-linolenic acid), found in various oils, nuts, seeds, beans, and greens.

Your body also needs Omega-6's to function properly. These are found in vegetable oils, safflower oils, meat, poultry and eggs. Because these foods are abundant in our society, most people eat TOO MUCH omega 6 and TOO LITTLE omega 3. This imbalance cause inflammation in the body. A 1:1 ratio is ideal for optimal health - many people eat a ratio of 20:1 or higher.

The benefits of consuming omega-3 fatty acids include lowered triglycerides, decreased inflammation, improved mental health, improved eye health, and brain development during pregnancy and early life.

It is recommended to eat fish at least twice a week and regularly include omega-3-rich plant sources — such as flax seeds, chia seeds and walnuts — in your diet Most people should aim to consume between 250-4000 mg of Omega-3 fatty acids per day depending on their health needs.


Most people can get all of the omega-3's that they need from food, instead of taking a supplement. Here are some choices that are packed with healthy fats:

  • Flax Seed - 2,338 mg per TBSP

  • Chia Seed - 4,915 mg per ounce

  • Walnuts - 2,542 mg per 7 nuts

  • Soybeans - 1,241 mg in 1/2 cup

  • Salmon - 2,260 mg in 3.5 ounces

  • Herring - 1,729 mg in 3.5 ounces

  • Sardines-1,480 mg per 3.5 ounces

  • Anchovies - 951 mg per 2 ounces

  • Mackerel - 5,134 mg in 3.5 ounces

  • Oysters - 565 mg per 6 oysters

  • Cod Liver Oil - 2,664 mg per TBSP


The pesto can be made ahead of time and used any day you want to enhance your dinner and omega-3 intake.


  • Servings: 4 (1 serving = 1 fillet)

  • Calories per Serving: 250

  • Total Fat: 16g

  • Saturated Fat: 3g

  • Monounsatured Fat: 7g

  • Polyunsaturated Fat: 4g

  • Trans Fat: 0g

  • Cholesterol: 50mg

  • Sodium: 499mg

  • Potassium: 446mg

  • Total Carbohydrate: 5g

  • Dietary Fiber: 2g

  • Sugars: 0g

  • Protein: 24g

  • Vitamin A: 28%

  • Vitamin C: 6%

  • Calcium: 65%

  • Iron: 6%


  • 1 cup Basil, fresh

  • 2.5 tbsp Olive Oil

  • 0.25 cup chopped walnuts

  • 2 cloves of garlic

  • 0.25 cup Parmesan cheese

  • 0.25 tsp salt

  • salt & pepper to season

  • the juice of 1 lemon

  • 16 oz., Salmon, cut into 4 fillets


  1. Put all ingredients (EXCEPT salmon, lemon juice, extra salt and pepper) into the food processor.

  2. Divide pesto equally onto 4 pieces of salmon. Place salmon on a parchment lined baking sheet and bake at 400 degrees for 10-15 minutes of until the salmon is cooked through to your liking.

  3. Season with salt, pepper, and lemon juice.

  4. Serve on top a mixed-green salad, along with steamed/sautéed vegetables, or pair with whole grain rice or pasta for a complete meal.

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Copyright 2019 Arthritis & Sports    |    Main Office: 21475 Ridgetop Cir, Suite 150, Sterling, Virginia 20166    |    p  703.444.5000   f  703.444.4999