Foodie Friday: 3 Berry Smoothies to Help Get More Fatty Acids in Your Diet

Want the health benefits of Omega-3’s, but can’t eat fish? Try these deliciously healthy berry smoothies instead!

As we discussed earlier this week, contrary to popular belief, not all fat is bad for you. Some fats are necessary to keep your body running smoothly. For example, one important type of fat is the Omega-3 fatty acids, which have a number of health benefits.

Fatty acids control the production of triglyceride levels, which means that this nutrient has a hand in preventing heart disease. Omega-3’s can also help control the symptoms of arthritis, asthma, and depression, and some studies suggest they may help prevent the development of Alzheimer’s disease and other forms of dementia.

One popular way to get this type of fat is through eating fish.  Many fish are a great source of Omega-3 fatty acids. But if you’re someone who doesn’t like seafood or you’re allergic to it, you may be surprised to learn that you can also get your omega’s through certain berries instead.

There are many ways to get more berries into your diet – eating them fresh, putting them on yogurt, using them in salad or adding them to recipes. But one delicious way to make sure you’re getting enough is with berry smoothies.
Below are a three healthy smoothie recipes you can indulge in. After all, who says healthy can’t be delicious too?

1.) Classic Blueberry Smoothie

The blueberry is a super food and is ranked third in the list of fruits that have the highest levels of Omega-3 fatty acids.  After blueberries are raspberries and blackberries.

A blueberry smoothie is a delicious way to get some essential fatty acids into your diet in a way that seems more like a treat than a health food! When you’re in the mood for a milkshake remember that smoothies are a great alternative.

For example, try this deliciously simple 3-ingredient blueberry smoothie recipe.

For even more healthy Omega-3’s, use whole, grass-fed and organic milk or yogurt, and add a tablespoon of flaxseed oil or flax seeds.

2.) Decadent Chocolate Raspberry Smoothie

Chocolate dipped berries are a staple during Valentine’s Day, but how about the same delicious flavors in a shake?  Try something a little different and use raspberries and chocolate instead of strawberries.

With 485 mg per serving, raspberries provide a lot of the omega fatty acids that you need.

This special smoothie is very easy to make:

In a blender, combine fresh or frozen raspberries, 1 teaspoon of cocoa, a cup of Greek yogurt, and add a bit of grass-fed whole milk for the right consistency.  For a different flavor add a banana.

This indulgent but healthy drink is a great way to finish any meal. Healthy dessert, anyone? 🙂

3.) Strawberry Smoothie With a Twist

Like with the classic blueberry smoothie, there is much more you can do with a strawberry smoothie that is a lot healthier than adding a dollop of vanilla ice cream.

When you’re making a strawberry smoothie add some orange juice to the mix and you’ll get a fun, tangy flavor twist.

Try This:

¼ cup of orange juice
half a banana
½ cup of  whole grass-fed milk or yogurt
½ cup of water
½ tsp vanilla
1 cup of frozen strawberries.

Combine all ingredients and blend.

Voila – you’ve got a drink that has plenty of omega-3 fatty acids and is yummy too!

If you’re not a fan of fish – or can’t eat it – this doesn’t mean you have to miss out on the health benefits of Omega-3 fatty acids. Simply make berry smoothies like these, or enjoy some walnuts as a snack during your day.



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