How to Increase your Intake of Omega 3 (Video)
Omega 3’s are important for health—they have a protective effect on cardiovascular health and could even prevent Alzheimer’s disease. There are many Omega 3 supplements and Omega 3 enriched products on the market. But it is also possible to obtain all the Omega 3 you need from your diet!
There are three types of Omega 3: ALA, which is found in vegetarian sources of Omega 3, EPA and DHA, which are found in marine animal sources. We need all three types for optimum health.
Principle Sources of Vegetarian Omega 3
The best sources of ALA, an essential fatty acid, include canola oil, chia seeds and walnuts. Edamame, linseed oil, linseeds, enriched eggs and tofu are also good sources.
To meet your needs, you’ll need several portions of these Omega 3 rich foods per day.
Principle Sources of Marine Omega 3
For EPA and DHA you’ll need to focus on oily fish, especially wild salmon, white tuna, sardines, mackerel, trout and herring.
You’ll need 2 to 3 portions of oily fish a week to meet your EPA and DHA needs.
Here are a few recipes to inspire you to increase your Omega 3 intake:
- Quinoa and Chia Oatmeal
- Watercress, Fig and Orange Salad
- Genoa Salad with Sardines
- Curried Trout
- Mackerel fillets simmered in soy sauce