How to Include More Omega-3s and Why You Should
Omega-3 fatty acids provide many benefits for your heart, brain, eyes and more. Getting sufficient amounts in your diet provides protection against various diseases. Here are reasons to up your omega-3 intake and simple ways to do it.
Table of Contents
- Health Benefits of Omega-3s
- Recommended Intake
- Food Sources
- Supplements
- Recipe Ideas
Health Benefits of Omega-3s
Here are some of the top benefits of getting more omega-3s:
- Heart health - Reduces triglycerides and blood pressure
- Brain function - Supports cognition and mental health
- Eye health - Lowers risks of macular degeneration
- Pregnancy health - Aids fetal brain and eye development
- Anti-inflammatory effects
Recommended Intake
Aim for at least 250–500 mg daily of EPA/DHA omega-3s. Those with heart disease may benefit from 1,000 mg.
Food Sources
Foods high in omega-3s include:
- Fatty fish like salmon, tuna, sardines
- Walnuts, chia seeds, flaxseeds
- Fortified eggs, yogurt, milks
- Edamame, kidney beans
- Brussels sprouts, spinach
Supplements
Fish oil, krill oil, cod liver oil, and algae supplements provide EPA/DHA.
Recipe Ideas
Ways to add omega-3s include:
- Salmon or tuna steaks
- Chia pudding with walnuts
- Smoothies with flaxseed
- Scrambled eggs with spinach
- Edamame hummus
How to Include More Omega-3s and Why You Should - Eat fatty fish 2-3 times per week, use omega-3 enriched eggs, snack on walnuts and edamame, and add seeds to smoothies and oatmeal. Supplement if needed.
Frequently Asked Questions
1. What are good vegetarian sources of omega-3?
Chia seeds, walnuts, flaxseeds, Brussels sprouts, edamame, kidney beans, and omega-3 enriched eggs are vegetarian-friendly sources.
2. Is it safe to take omega-3 everyday?
Yes, omega-3 fatty acids are generally safe to consume daily, either through seafood or supplements. Follow supplement label instructions.
3. Which is better fish oil or krill oil?
Both provide EPA/DHA, but krill oil may be better absorbed. Fish oil requires lower doses for equivalent omega-3 intake.
4. Do walnuts have omega-3?
Yes, walnuts contain the plant-based omega-3 called ALA. 1 ounce of walnuts provides about 2.5 grams of ALA.
5. What foods reduce inflammation?
Omega-3 foods like fish, walnuts, and chia, along with fruits, vegetables, whole grains, nuts, and healthy oils can reduce inflammation.