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Omega 3 — How To Get More Into Your Diet

April 20, 2021

Did you know that omega-3 is a good fat that our bodies are unable to make? In order to enjoy its healthy benefits, like a lower risk of inflammation, heart disease, depression, dementia, or arthritis, we have a couple of choices: eat foods rich with omega-3 or take supplements.

There are three main types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Some EPA and DHA can be converted into ALA, which means it’s important to get as much EPA and DHA to increase the levels of omega-3 in the body. 


But how can you get more omega-3 into your diet? In this list, we take a look at the best sources of this healthy fat! 


Oily fish and other seafood

Canned fish such as sardines, salmon, and tuna are great sources of omega-3. Other sources include trout, mackerel, herring, halibut, oysters, and shrimp. 


Plant foods and oils

Leafy vegetables like kale, spinach, and brussel sprouts are also great sources of omega-3. Walnuts, walnut oil, linseeds, linseed oil, soybeans, soybean oil, and canola oil are also rich in this healthy fatty acid. 


Other sources

If you’re not a fan of eating fish, there are other types of food that contain added omega-3 like eggs, margarine, bread, cereal, and pasta. It’s usually indicated on the label, so make sure to check. You also have the option of taking omega-3 supplements instead,  – the most popular ones are made from fish oil, krill oil, algae oil, or flaxseed oil and are commonly in capsule form. 


Two to three servings of oily fish a week is recommended if you love fish like we do. Not only do you get to enjoy a sufficient amount of omega-3, there’s the added vitamin B and potassium. So as much as other lean meat, make sure to include fish – or any other foods from this list – as part of your daily diet! 


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