7 Ways to Enhance Your Diet With Omega-3 Fatty Acids
Aim for at least two servings of fatty fish per week. Include fatty fish such as salmon, mackerel, sardines, and trout.
Enhance meals and snacks with plant-based omega-3. Sprinkle chia seeds or ground flaxseeds on your yogurt, oatmeal, or salads. Snack on walnuts, or add them to your cereals, salads, or yogurt.
Include more whole soy foods, such as edamame, tofu, and soy nuts. Soy products are a good source of ALA.
If you consume meat, choose lean grass-fed meat, which has a higher omega-3 content than conventionally raised meat.
Experiment with recipes that feature omega-3-rich ingredients. Grilled salmon, chia seed pudding, or flaxseed smoothies are delicious options.
When cooking, retain the nutritional value of omega-3-rich foods by baking, grilling, or steaming.
Pay attention to food labels to identify products fortified with omega-3s or those naturally rich in these fatty acids.
While it is ideal to get EPA, DHA, and ALA by eating foods rich in omega-3 fatty acids, adding an omega-3 supplement such as algal, krill, fish, or cod liver oil may be beneficial. Before you add supplements to your routine, you should consult with a healthcare professional. Working with a registered dietitian can help determine the best supplement for your health needs and goals. When choosing a supplement, select a brand that has been third-party certified for quality and safety. Contact me today to schedule a consult and receive a personalized nutrition and supplement plan.