3 Ways to Get More Omega-3s

The current recommendations call for the consumption of 2 grams of omega-3s (and some researchers say you should consume upwards of 4 grams per day) – it doesn’t sound like a lot, but chances are you’re not getting enough! Here are 3 quick ways to add some omega-3 EFAs to your day:

1. Soup up your salad: Give your greens an omega boost by topping your salad with whole foods such as  flaxseed and walnuts, two sources of omega-3 essential fatty acids. Just ¼ cup of walnuts and a tablespoon of flaxseeds is enough to provide nearly 4 grams of this crucial nutrient.

2. Serve up some salmon (with a side of squash): You may already know that salmon is excellent source of omega-3s, but what about winter squash? One cup of this delectable vegetable offers 0.3 grams of omega-3s.   When it comes to cooking, grill or steam your fish and veggies instead of frying to ensure that they retain their valuable nutrients.

3. Turn to supplements: Not a fan of fish or flax in food form? Not to worry ““ you can still reap the benefits of omega-3s in the form of capsules, softgels, chewables and even liquid omega-3 supplements. There are many options for carnivores and herbivores alike. If you choose fish oil, opt for a product that’s been molecularly distilled to remove impurities.

What’s your favorite way to get omega-3 EFAs?


About Katie

Katie is a Marketing Editor (and loyal customer) at Vitacost.com. In her spare time, she enjoys biking with her husband, playing with her pets and writing bios about herself.

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One comment on “3 Ways to Get More Omega-3s

  1. Tye says:

    Omega-3 fatty acids are excellent for hetlah and lubricate the skin from the inside out. Many hetlah experts are advising against using oils that are high in omega 6s because they believe that the imbalance of omega 3s to omega 6s increases the risks of getting chronic illnesses like cancer, heart disease and several others. They recommend that the best way to stay balanced with omega-3s and omega 6s is to get omega-6s from whole foods like nuts and seeds and to get omega-3 from fish (in moderation) and fish oil. Other foods like walnuts and flax seeds also contain omega 3s but are not quite the same as the omega-3s in fish and fish oil. Health advocates are recommending avoiding the use of omega 6 oils such as sunflower oil, soybean oil, and several others. I’ve learned that the 3 major steps to get clear skin from the inside are: Detoxification (especially the liver and colon), Super Food Nutrition (raw super foods and raw fats like avocados, coconut oil, fish oil, olive oil), and Hydration (water, juicing, raw fruits, and drinking aloe vera gel/juice). Hydration and raw oils will clear your skin and moisturize it from the inside out.

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