How to Add More Omega-3's to Your Diet

Would you like to add more omega-3 to your diet naturally? Here are some of the best sources.

Difficulty: Moderately Easy

Instructions

1. If there’s one nutritional supplement that’s really hit the big time it’s the omega-3’s found in fish oil capsules. More people are scrambling to add omega-3 to their diet as the health benefits continue to be recognized. Not only are omega-3’s beneficial for maintaining a health heart and blood pressure, they may also help to reduce the joint pain and inflammation associated with arthritis. Although some people opt for a fish oil supplement to add more omega 3 to their diet, if you’re aware of what you eat you can do it naturally. What are some of the best ways to add more omega-3 to your diet?

2. Rediscover Fish.
   
   Eating fatty fish is one of the easiest ways to add omega-3 to your diet. The fish that are highest in healthy fatty fish oils are mackerel, sardines, salmon, tuna, lake trout, and herring. By eating two servings of these fish a week, you’ll go far towards getting the omega-3’s you need for better health. Keep in mind that some large fish such as tuna and salmon can have higher levels of mercury and other contaminants, so don’t go overboard Talk to your doctor before eating fish if you’re pregnant due to the risk of mercury exposure.

3. Go a Little Nuts.
   
   If you enjoy nuts, load up on walnuts and eat a handful every day. This quantity of walnuts will give you a healthy dose of omega-3’s without exposing you to the mercury and toxins associated with some fatty fish.

4. Discover the Power of Flax.
   
   One-and-a-half tablespoons of flaxseed in your cereal each morning will give you the daily recommended dose of omega-3’s, about two grams. Be sure to grind the flaxseed before eating it since it will pass through the digestive system without giving you the benefits if the seeds are swallowed whole.

5. Other Sources.
   
   Soybeans and tofu are also decent sources of omega-3’s and are a good way to benefit from omega-3’s if you’re a vegetarian.

6. How much omega-3 should you get on a daily basis? Most experts recommend anywhere from 1.2 to 2.0 grams per day. Because high doses of omega-3’s can increase the risk of bleeding and hemmorhagic stroke, avoid consuming over 3.0 grams per day. If you’re taking a blood thinner or have a history of stroke or bleeding problems, talk to your doctor before adding omega-3’s to your diet.

[langleycornwell]

on 3/8/2009 This is very helpful. I often wonder about the claims of added Omega-3s in some "buttery spreads" and in certain brands of eggs now readily available. I like your more natural suggestions. Thanks.

[e-Rambler]

on 3/8/2009 Excellent tips for getting more Omega-3 in our diet. I love fish, nuts, tofu and soy milk. I didn't know that soybeans contain Omega-3's though, thanks for the info.