Omega 3’s in Grass Fed Beef
Shared by Timothy Dunn
According to research by Davis et al, Grass fed beef is a great way to get essential omega 3 fatty acids as well as plenty protein content. Conventional grain fed beef is more inflammatory and has less of the essential fatty acids we need. Omega 3 fatty acids are crucial in fighting off inflammation which is the root of most diseases and problems in the body. Finding a good source of pasture raised grass fed beef is a great way to ensure your getting a good supply of omega 3’s when your craving a source of meat. Below is a grass fed burger recipe I love to use when grilling out.
Quotes From Research Article
“This over-consumption of n-6 and under-consumption of n-3 has potentially led to inflammatory processes, linked to an increase in diabetes, obesity and atherosclerosis [87,88]; however, replacing SFAs with LA has been shown to lower blood cholesterol and LDL , suggesting that LA could lower CVD when replacing SFAs.”
“Typical diets in the Global North have an n-6:n-3 ratio ranging from 7:1 to 20:1, far from the 1:1, which is thought to have been the norm during human evolution “
“There is increasing evidence this excess LA consumption and increase in dietary n-6:n-3 ratio has contributed to the rise in obesity, atherosclerosis and diabetes [85,87,88] . The imbalance in this ratio towards n-6 is also highly proinflammatory and prothrombotic ; therefore, working towards an n-6:n-3 ratio between 1:1 up to 4:1, over the whole diet, is considered beneficial for human health”
“The evidence suggests the fatty acid profile of beef meat produced under pasture-based diets has a more nutritionally desirable fatty acid profile than intensively and conventionally reared beef, and to a lesser extent, maybe even compared with organically reared beef.”
Grass fed beef is a good way we can help to get the essential omega 3 fatty acids we need to fight inflammation in the body. The typical diet has a 10:1 ratio of omega 6’s to omega 3’s which is a very inflammatory diet. We need to work on getting this ratio to a 1:1. It all comes down to eating the right things and taking the correct nutritional supplements so that we can decrease inflammation and pain in the body. We’re here to help at the Chiro Health team, so come in and ask us any questions concerning your health.
- 1 1/2 pounds grass-fed ground beef
- 2 tablespoons grated onions
- 1/4 teaspoon freshly ground black pepper
- 2 tablespoons unsalted butter, melted
- 1/2 teaspoon kosher salt
- Combine grass-fed beef, onion, and pepper in a large bowl and mix until combined. Form mixture into 6 burgers.
- Brush the burgers with melted butter and sprinkle with kosher salt.
- Cook burgers about 4 to 6 minutes on each side, depending on the thickness of the burgers and desired doneness.
- Let burgers rest 5 minutes before serving.
- Serve with healthy salad and on healthy bun of choice. Dress burger with other organic fresh ingredients.
Davis, Hannah, et al. “Nutritional Benefits from Fatty Acids in Organic and Grass-Fed Beef.” Foods, vol. 11, no. 5, 2022, p. 646., https://doi.org/10.3390/foods11050646.
Our Chiropractors located in St. Louis Park, near the corner of MN-100 S & Lake Rd./Westside Dr., know how to get you out of pain through better movement AND making sure you are getting the proper nutrients. We also teach our patients how to manage their stress for optimal health. When you are looking for a Chiropractor near you, choose one who will not only help with your back pain, neck pain, or headaches but who will also guide you to living a healthier lifestyle so you can stay out of pain. By improving these areas of our lives we can become healthier and prevent injury and pain!