How To Get More Omega 3 Fatty Acids In Your Daily Diet

Omega 3 fatty acids are important for your overall health. These are called “essential” acids since the human body cannot produce them on its own. That is why we need to consume foods rich in omega-3 fatty acids to supplement the body.

The benefits of including omega-3 acids in your daily diet are numerous. Consuming too little can lead to a deficiency which can result in serious health problems. The dangers of an omega-3 fatty acid deficiency include inflammation, hormonal problems, and neurological disorders.

These tips below will help you learn about sources of omega-3 fatty acids to better plan your meals and ensure that you are getting adequate amounts in your diet:

1.       Fish oil: Taking fish oil supplements is one of the simplest and easiest ways to ensure that you get enough omega-3 fatty acids. However, you should be aware that fish oil supplements are low in antioxidants, which your body needs more of if you start to eat more fish for omega-3 fatty acids. This is because fish oil is perishable and oxidation can occur as a result of free radical formation in the oil. You can simply increase your antioxidant consumption by consuming more green tea.

2.       Flaxseed oil: This kind of supplement is a good alternative to fish oil for its omega-3 content. While it is less popular and less studied as compared to fish oil, flaxseed oil consumption has been proven to be beneficial for heart health, cancer, and brain health among other benefits.

3.       Chia seeds: These tiny seeds are a nutrition powerhouse and are known for their high omega-3 fatty acid content. Chia seeds are known to have more omega-3 fatty acids per gram as compared to salmon. Chia seeds are easy to incorporate in a diverse range of dishes: you can put these in water and juices, sprinkled on top of smoothies and yogurt, and added to pasta, salads, and other meals.

4.       Nuts: There are many kinds of great-tasting, delicious nuts that will provide you with many health benefits, and one of them includes omega-3 fatty acids. Nuts are easy to incorporate into your daily diet since they make excellent snacks that also give you energy and are low in calories.  Walnuts have the highest omega-3 content among other kinds of nuts. Other varieties that are high in omega-3 fatty acids include butternuts, peanuts, hazelnuts, pecans, and cashews.

5.       Fish and seafood: Eating more fish is a delicious and healthy way to get more omega-3 fatty acids. The best sources include wild-caught salmon, sardines, mackerel, herring, white fish, tuna, and anchovies. Take note to avoid farmed fish whenever possible because these contain a high amount of mercury and other contaminants.

6.       Grass-fed beef: Consuming grass-fed meat will give your body up to four more times omega-3 fatty acids than meat that is grain-fed. These kinds of beef sources are also loaded with other vitamins and minerals that will support overall health.

7.       Edamame: More than a delicious Japanese appetizer, edamame is an excellent source of omega-3 fatty acids. They also make a low-calorie snack that you can eat at any time of the day.

8.       Enriched eggs: Some farmers feed their chickens with fish seed oil, flaxseeds, and algae. The result is eggs that contain high amounts of omega-3 fatty acids. The next time you are at the grocery store simply look for egg cartons that indicate it contains enriched with essential fatty acids. You can consume up to 3 whole eggs per day depending on your existing cholesterol levels (it is best to consult your egg intake with a doctor first).

9.       Oysters: Shellfish are highly nutritious but oysters contain the most omega-3 fatty acid content among them. Raw oysters make an excellent snack or appetizer, but can also be included as an ingredient for the whole meal.  Oysters can also be enjoyed steamed, grilled, and baked with a variety of other ingredients.

10.   Caviar: While it is considered a luxurious dish, caviar is also a good source of omega-3 fatty acids. It is too expensive to be enjoyed daily, but the next time you are at an upscale restaurant you will have a better excuse to treat yourself to some caviar.

11.    Spinach: Whether you enjoy spinach boiled or cooked, it is one of the most nutritious among the leafy green vegetables and is also a good source of omega-3 fatty acids.

12.   Baby food: Omega 3 fatty acids are crucial in the brain development of babies. This is why it is commonly found in infant formulas, baby food, and baby cereals.

Aside from whole meal sources, omega-3 fatty acids can also be found in enhanced products such as meal replacement bars, protein bars, and shakes, vitamins, and supplements. Currently, there are no specific standards for how much of these omega-3 fatty acids we should be taking per day, although doctors and nutritionists agree that between 500 and 1,000 mg per day is a healthy starting point.  But before you start consuming large amounts of it, it is always best to talk to your doctor first.