Omega-3 fatty acids, also called essential fatty acids, are healthy fats that provide a variety of different healthy benefits. The University of Maryland Medical Center states that these fats are essential since the human body cannot synthesize them and they perform functions such as protecting against heart disease, reducing cholesterol levels and relieving some of the symptoms associated with rheumatoid arthritis. Omega-3 fatty acids are most often found in the oils of foods such as olive oil, nuts, seeds and fish. Cooking with the oils of essential fatty acids like omega-3 fatty acids requires extra planning and attention.
Step 1
Try using the “wet sauté” method of cooking when using any unsaturated oils such as safflower oil, sunflower oil or olive oil. Pediatrician and Professor at UC Irvine, Dr. Bill Sears states that these types of oils are rich in omega 3 fatty acids and very nutritious. Yet exposing them to high temperatures breaks down some of the healthy components and reduces the health benefits. To wet sauté a food, Dr. Sears recommends adding about one-fourth of a cup of water into a pan and then adding the food, such as chicken or vegetables to the pan. Cooking the food for a minute or so in the water before adding the oil reduces the amount of time that the oil is exposed to the heat and thus, preserves the nutrition benefits.
Step 2
Bake fatty fish such as salmon, halibut or tuna twice a week for dinner. The fattier the fish is, the richer it is in essential fatty acids. The World’s Healthiest Foods website explains that a 4 oz. serving of baked salmon has about 2 g of omega fatty acids, which makes it an excellent source of these healthy oils. A 4 oz. serving of halibut has about 2.9 g of omega 3 fatty acids. World’s Healthiest Foods states that baking the fish does not cause it to lose its healthy oils, but frying does. Choose to bake or broil fish instead of frying it in oil for maximum health benefits.
Step 3
Store any oils from omega fatty acids such as fish oil, flaxseed oil or walnut oil in the back of the refrigerator to preserve the freshness and integrity. The World’s Healthiest Foods website states that omega-3 fatty acids, which come from polyunsaturated oils are very susceptible to damage and rancidity from exposure to the light and heat. Storing them in a cool, dark place will help to keep the oils fresh and nutritious. Using them at room temperature such as in salad dressings will help to maintain their health benefits.
Things You'll Need
- Olive oil
- Fatty fish like salmon and halibut
- Cooking pan
- Water
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