SMASH: The Potent Recipe for Increasing Omega 3
The acronym SMASH stands for salmon, mackerel, anchovies, sardines, and herring. These are the fish that are safest and healthiest to eat. They are nutrient-rich, high in omega-3s, and are low in mercury.
Mercury, in excess, can impair vision, coordination, and speech and can cause muscle weakness.
Research, including a study published in a 2020 issue of the journal Biomolecules, has associated higher mercury levels in the brains of patients with Alzheimer’s disease.
Here are five reasons you should add more SMASH in your life.
1: SMASH fish are high in long-chain Omega-3 fatty acids. These healthy fats are easily absorbed, are high in anti-inflammatory properties, and can help reduce cardiac issues and symptoms of autoimmune conditions.
2: SMASH fish are high in selenium and low in mercury.
3: The proteins in SMASH fish are easy to digest.
4: SMASH fish contain iodine. Iodine is difficult to source from other foods, but it’s essential for proper thyroid and immune function.
5: SMASH fish are a great source of Vitamin D.
Long story short, start adding some SMASH fish into your diet- the benefits are endless!
Ronald Grisanti D.C., D.A.B.C.O., DACBN, MS, CFMP
Understand Omega-3 and Inflammation in 3 Minutes
Inflammation is like water: it’s lifesaving in a glass, and can drown you in a flood. You must have inflammation to heal, but if it gets out of control you can have everything from skin rashes, joint pain, heart disease and autoimmune disease.
Inflammation is largely controlled by prostaglandins. Don’t be confused by the long name, prostaglandins are messagers that tell tissue, organs and cells what to do. They are like super-heroes, because they can act so rapidly in an injury emergency to reduce damage and start healing.
Prostaglandins created from Omega-6 fatty acids increase inflammation, and can rapidly respond to an injury to start the healing process.
Prostaglandins created from Omega-3 fatty acids reduce and control inflammation.
If you have more Omega-6 in your diet than Omega-3, inflammation can get out of control and severely damage your health. Most Americans eat a 20:1 ratio of Omega-6 to Omega-3. This partly explains the epidemic of heart disease, arthritis and autoimmune disease in the US.
Omega-6 (inflammation-causing) foods examples: (Found in fried foods, chips, candy, protein bars, butter substitutes and most processed foods)
- Canola oil.
- Corn oil.
- Safflower oil.
- Sunflower oil.
- Peanut oil.
Eating the SMASH fish diet is one way to reverse this Omega-6 ratio and reduce inflammation in your body.
You can balance your Omega-6 foods by eating more Omega-3 foods so that you don’t increase your inflammation.
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