Omega-3s are a healthy kind of fat that play a role in brain and heart health. Increasing your intake has many health benefits and is really easy to do. With so many options, you’re bound to find a food, or several, that you love. Of course, you can also talk to your doctor about adding an omega-3 fatty acid supplement to your meal plan to fill in any gaps in your intake. In the meantime, add these foods to your shopping list and you’ll easily meet your daily omega-3 quota.
Perhaps one of the best choices when it comes to omega-3s is salmon, which is chock full of them. They are prevalent because salmon is considered a fatty fish, which means it contains the healthy fats that your body needs for good overall health. Salmon can be baked, grilled or smoked so you have lots of options for eating it. Other types of fish that are high in omega-3s include trout, mackerel, herring and sardines.
You can find flaxseed at health food stores or on the baking aisle of many supermarkets. It’s one of the foods highest in omega-3s and is a great choice if you don’t like fish or are allergic to it. My favorite thing to do with flaxseed is to toss it into fruit smoothies, but you can also add it to quick bread recipes, waffles or oatmeal for a nutty flavor that helps you meet your omega-3 quota for the day.
Not only is peanut butter a prime source of non-meat protein, but it’s also filled with omega-3 fatty acids. When you see the calorie count for peanuts, you may shy away, but most of the fat in them comes from the healthy kind. While you definitely don’t want to overdo it, you can have a serving of peanut butter on your toast without any guilt. Peanut butter is also awesome on pancakes or swirled into a hot bowl of oatmeal.
Like peanuts, walnuts are loaded with omega-3 fatty acids and are heavenly eaten by the handful for a snack. You can also toss walnuts into oatmeal or dry cereal and they work really well in bread and muffins. You can also make trail mix with a few handfuls of walnuts. Again, eat them in moderation since they are higher in calories than other snack foods.
It’s time for canola oil to get the same great reputation as olive oil. Yes, olive oil is healthy and gives foods a pleasant taste, but canola is much more affordable and has a mild flavor that makes it perfect for many uses, including baking, sautéing, whisking up dressings and marinades and for frying when you decide to indulge. And to top it all off, canola oil is a great way to add to your daily intake of omega-3s.
Like many kinds of fatty fish, oysters are also a great source of omega-3 fatty acids. Order them on the half shell as an appetizer and you have something you can feel great about eating that also tastes really good. Oysters are also great in chowder or stuffing so feel free to try those dishes too.
If you’re still trying to meet your omega-3 quota, consider adding foods to your grocery cart that are fortified. Milk and orange juice are two things that are easy to find with omega-3s added. They are a good way to round out your intake while also getting other needed nutrients, like vitamins C and D, as well as calcium.
Which of these foods is your favorite? What’s the best way to eat it?
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