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?