How to Increase Omega
Eat plenty of fish., Try some shellfish., Have an egg or two., Try some beans., Enjoy a variety of veggies., Add plenty of nuts and seeds., Mix in oils.
Step-by-Step Guide
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Step 1: Eat plenty of fish.
One of the best sources for omega-3s is cold water fish.
Get a serving of fish once or twice a week to increase your omega-3 intake.One serving is equal to
3.5 ounces cooked or ¼ cup flaked.
Fish and seafood sources high in omega-3s include:
Salmon Mackerel Sardines Herring Lake trout Albacore tuna -
Step 2: Try some shellfish.
Like fish, shellfish also contains healthy amounts of omega-3 fatty acids.
Eat shellfish in addition to or instead of fish at one or two meals each week.
Shellfish high in omega-3s include:
Crab Scallops Lobster Shrimp MusselsOysters , Eggs are another source of protein that contains omega-3 fatty acids.
Incorporate two eggs into your daily diet to boost your intake.
You can use regular eggs or omega-3 fortified eggs for extra benefit., Eat a variety of kidney, pinto and mung beans.
Mix them into salads, soups, and stews.
They can also be a healthy side dish.
Having a couple of servings of these beans every week can increase your omega-3 intake., Some vegetables contain high levels of omega-3s.
Incorporate a different veggie at each meal to boost your intake.
Veggies high in omega-3s include:
Spinach Winter squash Broccoli Cauliflower , Different types of nuts and seeds offer just as many omega-3s as fish.
Nuts and seeds high in omega-3 fatty acids include:
Flaxseed Walnuts Soybeans and edamameButternuts Pecans BeechnutsChia seeds, Use oils made from nuts and seeds high in omega-3s.
These can give a similar boost to your daily intake.
Cooking with them or sprinkling them on breads or appetizers can further increase your levels.
Oils high in omega-3 acids include:
Flaxseed oil Canola (rapeseed) oil Soybean oil Walnut oil -
Step 3: Have an egg or two.
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Step 4: Try some beans.
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Step 5: Enjoy a variety of veggies.
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Step 6: Add plenty of nuts and seeds.
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Step 7: Mix in oils.
Detailed Guide
One of the best sources for omega-3s is cold water fish.
Get a serving of fish once or twice a week to increase your omega-3 intake.One serving is equal to
3.5 ounces cooked or ¼ cup flaked.
Fish and seafood sources high in omega-3s include:
Salmon Mackerel Sardines Herring Lake trout Albacore tuna
Like fish, shellfish also contains healthy amounts of omega-3 fatty acids.
Eat shellfish in addition to or instead of fish at one or two meals each week.
Shellfish high in omega-3s include:
Crab Scallops Lobster Shrimp MusselsOysters , Eggs are another source of protein that contains omega-3 fatty acids.
Incorporate two eggs into your daily diet to boost your intake.
You can use regular eggs or omega-3 fortified eggs for extra benefit., Eat a variety of kidney, pinto and mung beans.
Mix them into salads, soups, and stews.
They can also be a healthy side dish.
Having a couple of servings of these beans every week can increase your omega-3 intake., Some vegetables contain high levels of omega-3s.
Incorporate a different veggie at each meal to boost your intake.
Veggies high in omega-3s include:
Spinach Winter squash Broccoli Cauliflower , Different types of nuts and seeds offer just as many omega-3s as fish.
Nuts and seeds high in omega-3 fatty acids include:
Flaxseed Walnuts Soybeans and edamameButternuts Pecans BeechnutsChia seeds, Use oils made from nuts and seeds high in omega-3s.
These can give a similar boost to your daily intake.
Cooking with them or sprinkling them on breads or appetizers can further increase your levels.
Oils high in omega-3 acids include:
Flaxseed oil Canola (rapeseed) oil Soybean oil Walnut oil
About the Author
Barbara Diaz
Dedicated to helping readers learn new skills in home improvement and beyond.
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