How to Work More Omega-3 Fatty Acids Into Your Diet

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We've all heard the reports about omega-3 fatty acids and how important they are for our bodies.
They've been shown to reduce depression, cut down on the risk of heart disease, and even help with inflammation and empowering the body to fight back against other diseases.
So how do you go about getting more omega-3 into your diet? The easy route would always be to take a supplement, but if at all possible, it is best to get your omega-3 from natural sources.
Here are five foods that will help you work more omega-3 fatty acids into your diet naturally: Fish - the number one place people go to find their omega-3s is in fish, but certain kinds of fish are better than others for this.
Also some varieties contain too much mercury, which can bring health problems along with it.
The fish varieties with the highest level of omega-3 in them are mackerel, herring, salmon, anchovies, sardines, lake trout, tuna, and sturgeon.
The wild varieties of salmon and trout are much healthier for you then the farm-raised kind, and they are also safer in terms of the levels of mercury typically found in them.
Flaxseeds - This one may sound like a weird one, but just a single tablespoon of flax seeds is enough to completely fill your requirement of omega-3s for the day.
Eat a whole grain muffin with flaxseeds or cook with them using flax seed oil or linseed oil.
Flax seeds are also perfect ingredients for salad dressings or as a topping on anything that needs just a little bit of a crunchy texture.
Even yogurt can be livened up with the addition of flaxseeds.
Beans - Kidney beans, navy beans, and soybeans all make great choices when it comes to adding omega-3 fatty acids into your diet.
This means that chili, soups and anything made using soybean will make an excellent addition to your diet in terms of adding those essential fatty acids in.
Nuts- Walnuts are one of the best sources of omega-3 out there, and many other types of nuts aren't too shabby either.
All it takes is a small handful to fill your need.
Add some nuts to your salad or munch on some granola or muesli.
Oatmeal is another fine option in this case.
Spinach or broccoli - These two green veggies are also wonderful additions to the diet of anyone who is trying to be more conscious about how much omega-3 they are getting in their diet.
Spinach works wonderfully inside of pasta or as part of a salad, and broccoli tastes great as a steamed side dish.
It is important to remember that the Food and Drug Administration recommends that adults do not exceed three grams of omega-3 fatty acids per day.
It is essential that we don't miss out on these nutrients, but it is possible to have too much of a good thing.
A well-balanced diet is always the key to optimum health.
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