Healthy Hollywood: Ask Keri Glassman – Can You Ever Get Too Much Omega-3?

Nutritionist Keri Glassman is back with Access’ Healthy Hollywood team. Keri, who regularly shares her expertise on Access Hollywood and Access Hollywood Live, is now answering your nutrition, diet, and health questions.

Want to know which foods to curb sugar craving? Or, what you should eat before a workout? Ask Keri anything!

Keri will choose one great question a week to be answered Thursday in our Healthy Hollywood column.

To submit questions for Keri, click HERE!

This week, Fringe asks: “Is there ever a danger of getting too much Omega-3 in your diet?

Great question! With the onslaught of different daily recommended amounts, percent daily value, and articles outlining FDA regulations and recommendations, it feels like you need a cheat sheet just to grab a handful of nuts for a snack! Let’s take a look:

Omega-3s are fatty acids that actually help our bodies soothe inflammation, boosting heart health and possibly helping to decrease cancer risks. They’ve also been linked to helping our minds, combating both stress and depression. All good things, right?

These fatty acids are grouped into two categories: the alpha-linolenic acid (ALA), which is found in plant sources like soybeans, canola, and flaxseed, and eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are found in fatty fish.

The only risk of experiencing too much of a good thing is that the omega-3 sources are largely from fats. Albeit they are all good-for-you fats that you need to get from your diet, you want to be careful of layering on these good fats too thick. While there is no such thing as an omega-3 overdose from food, there is such a thing as gaining weight from eating too much!

That being said, omega-3 fatty acids are healthy fats you want to be eating. As long as you’re keeping your portions in check, you shouldn’t have any problems associated with incorporating walnut oils and nuts into your daily diet. Go for it!

To meet your omega-3 needs, try choosing two food items per day that are good sources. Some of my favorites include:

1. Salmon – this pink fish is definitely one of my favorite omega-3 sources. Salmon gives you about 1.48 grams of omega-3s per 3 ounce serving, and contains EPA and DHA omega-3s that improve our blood flow and helps cut down on inflammation around our joints.

2. Flaxseed oil – If fish just isn’t your thing, try flaxseeds. The oil is very high in omega-3s, and is a great source of the fatty acids. Try drizzling the oil on your salads to add a nutty flavor.

3. Chia seeds – these little seeds pack in omega-3s, and are
a fun new ingredient to try mixed into your morning oatmeal or sprinkled on your salad at lunch. And don’t worry – a chia pet won’t start growing in your stomach!

4. Walnuts – Walnuts are a great midday snack, when you want just a little something to tide you over until dinner. The omega-3s associated with walnuts have even been shown to be protective against memory loss – keeping you sharp through the afternoon slump. Try a small handful, about 7 halves, for your 3 PM snack.

5. Canned Tuna – This is probably one of the least expensive ways to sneak in some omega-3s. The fish source provides EPA, the fatty acids that help prevent cardiovascular diseases, and is super easy to pack for lunch in a sandwich or on a salad!

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