How to Get More Omega-3 -- Fish Oil, Nuts, Beans, and More

Welcome to part 3 of the Omega-3 series! If you are just joining us, you can read Part 1 here and Part 2 here. To wrap up our discussion about omega-3 lets quickly point out a few more sources available to us. We already know we can get omega-3 by eating fish and flaxseed, but did you know you can also find it in fish oil, nuts, and beans?

Fish oil might seem like an obvious choice because it is similar to eating fish. You can take fish oil in a variety of ways. Liquid and capsule form tend to be the most common. There are so many types of fish oil capsules out there to choose from, so it can be a little tricky when trying to pick one. I have not personally taken fish oil, so I can't say which pills are better than others or whether liquid is better than a capsule. I have read that fish oil should NOT make you smell or have "fish burbs" if you are getting a quality oil. The oils that cause odors and foul tastes are generally rancid and come from old fish. Yuck!

My advice would be to research the forms of fish oil and brands you might be interested in. Don't always believe miraculous testimonies for expensive fish oils. Remember they are trying to sell you something! Good quality fish oil doesn't need to cost you a lot of money. To get started on your research try these websites:

Another important source of omega-3 comes from nuts. Walnuts are a great source. Other nuts such as Brazil nuts, macadamia nuts, and hickory nuts also contain omega-3. Getting these into your diet can be as simple as eating a handful for a snack or mixing them into cereals and oatmeal. They are even great on salads. Get creative!

The final sources of omega-3 I will address are beans and leafy greens. Soybeans and other legumes are great sources of omega-3. Dried beans are especially good. Leafy green vegetables, such as spinach, are another excellent source. If you eat a salad with walnuts, spinach, and flaxseed you could have an amazing boost of omega-3 in one meal. 

Fitting one or more of these omega-3 sources into your diet is much easier than it seems. Knowing where to get omega-3 is half the battle. I hope this series has helped you understand where to get omega-3 and how to incorporate those sources into your diet. Happy omega-3 hunting!

No comments: