4 Ways to Get More Omega-3s in Your Diet

  |     |   Wellness

Omega-3If you’ve been hearing a lot about the benefits of omega-3 fatty acids in the health world, you’re not alone. 

Omega-3s are long-chain fatty acids and usually labeled as DHA and EPA. These nutrients are integral and highly beneficial to the health of numerous systems in the body, including the eyes, brain, and immune system. As such, they’re being pushed by doctors, nutritionists, dietitians, and health gurus the world over.

So, if they’re so great, how can we get more of them in our diets? Here are four key ways. 

Top Ways to Start Consuming More Omega-3s

1. Fatty Fish and Seafood 

This is your best resource for omega-3 fatty acids. Fish and seafood, in general, has a lot of these essential nutrients, mostly because these animals eat fatty-acid-rich algae as their main food source. The best fish for omega-3s are halibut, anchovies, salmon, trout, sardines, oysters, tuna canned in water or “light tuna,” mackerel, and herring.

2. Nuts and Seeds

Various types of nuts and seeds also contain concentrated quantities of omega-3 fatty acids. You can simply look for nut and seed packages that specifically market the amount of omega-3s inside, or concentrate on specific varieties such as pumpkin seeds, flaxseed, oatmeal, and walnuts.

3. Cooking and Salad Dressing Oils

Oil is another great form of omega-3 fatty acids. Specific oils with these nutrients contain more ALA omega-3s, which the body can then transform into DHA and EPA. 

If you’d like to get more omega-3s from the oils you eat when cooking or on salads and wraps, start with flaxseed oil, walnut oil, mustard oil, cod liver oil (usually taken in a pill), and canola oil.

4. Supplements

Lastly, if you know you won’t be eating enough of the foods listed above, consider taking an omega-3 supplement, usually derived from fish such as cod (cod liver oil supplement), algae, or seeds like flaxseed.

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