5 Omega-3 Foods Your Body Needs Now
By Brandi Monasco
Omega is a type of fat that you don’t want to cut out of your diet. It is essential to your health and provides many different benefits such as lowering levels of depression, improving baby development and also helping with heart health and cholesterol levels.
There are 2 types of omega fats that we hear about:
- DHA – which is crucial for the growth and development of the brain in infants and also required for maintenance of normal brain function in adults.
- EPA – which supports cognitive function. It has also been said that EPA can help with childhood behavior such as focus and attention.
There’s no dietary reference for the intake of omega-3, however, the American Heart Association suggests that you eat at least two 3.5 ounce servings of fatty fish a week.
Here are 5 foods to help you start getting more omega-3 in your diet.
1. Fish – Types of fish such as salmon, mackerel, tuna, trout, cod, herring and halibut are great sources of omega-3 fats. However, with fish, there is also a concern for high mercury levels and other environmental contaminants.
The five most commonly eaten fish that are low in mercury include canned light tuna, salmon, pollock and catfish. The American Heart Association recommends avoiding eating shark, swordfish and king Mackerel due to the high levels of mercury.
2. Seafood – You don’t think of omega-3 when you eat seafood, but there are other ways to get omega-3 other than through just fish. If you eat shrimp, scallops or even lobster, you’re still getting a substantial amount of omega-3.
3. Seeds – Seeds such as walnuts, pecans, pumpkin, sunflower, chia seeds, hemp seeds and flaxseeds are great sources. Flaxseeds in particular contain an unusually high level of omega-3 with about 1.6 grams in just one tablespoon.
4. Plants – If you don’t eat meat, you can still find sources of omega-3 in plants such as spinach, green beans, avocados, broccoli, winter squash and even raspberries.
5. Oils – Oils that are a good source of omega-3 are flaxseed oil, cod liver oil, krill oil and olive oil, which is the main cooking ingredient for many people.
Omega-3 is just one of the nutrients that your body needs in order to function. It’s important that you make sure you’re getting your two fatty fish meals a week or if you’re a vegetarian, that you’re eating enough plants and seeds that contain omega-3.
We would love to hear about any of your favorite recipes involving these nutritious foods! Feel free to share with us in the comments below!
Brandi Monasco is a freelance writer, graphic designer and social media manager from Texas. She graduated with a Bachelor’s Degree in Communication Arts and has recently found a new love for health and nutrition.
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