by Melissa Chichester
Eating a diet rich in fish, nuts, and seeds can help you receive enough of these “good fats” in your diet. Unfortunately, many diets fall short of these good fats. In fact, it is estimated that more than 90% of U.S. adults don’t get enough of EPA and DHA omega-3s from the diet to meet current recommendations for cardiovascular health.1,2
The most common omega-3 fatty acids are:
These fatty acids are important because they support heart health and cardiovascular health.* Omega-3 fatty acids are also structural components of cell membranes. We need them for the maintenance of all of our body’s cells.* Plus, we need omega-3 fatty acids to help support skin health.*
So how can we get more into our diets? Here are 5 ways to consume more omega-3 fatty acids.
Fatty fish are a source of omega-3 fatty acids. This includes salmon, trout, tuna, anchovies, tuna, sardines, and more. Many people have trouble eating enough fish. It might be out of the budget or hard to find where you live – and you simply might not like seafood! However, if you can eat fish frequently, it’s a good way to get those omega-3 fatty acids in.
Flaxseed oil is one of the most concentrated plant sources of omega-3 fatty acids found in nature. In addition, flaxseed oil supplements are an alternative for those who do not like fish oil supplements or eating fish. Flaxseeds are also a source of omega-6 fatty acids. They also provide oleic acid, an omega-9 fatty acid found in the membrane of nerves.
There are many ways to consume omega-3 fatty acids in flaxseeds. You can even make an egg substitute out of flaxseeds. Simply combine one tablespoon of flaxseed meal with 2 ½ tablespoons of water, and mix well until an egg-like substance forms. You can use this in baking and cooking.
>>5 Plant-Based Sources of Omega-3 Fatty Acids
Hemp seed oil also contains omega-3 fatty acids. Cooking with hemp seed oil can help increase your intake. Use it in a stir fry, baked goods, or for frying something up on the stovetop. If oil isn’t your thing, sprinkle hemp seeds on a salad or into a smoothie for their nutritional benefits.
Eat walnuts
One of the best nut sources of omega-3 fatty acids is walnuts. Walnuts are a source of not only nutritious fatty acids but also some vitamins and minerals. They are a source of selenium, calcium, and fiber.
Puritan’s Pride Flaxseed with Hemp and Garlic is a source of heart healthy nutrients.* It supports heart health and skin health.* It’s also a great source of omega-3 fatty acids for people who cannot tolerate seafood or eat seafood.
Our Kosher Omega-3 742 mg with EPA & DHA contains a 20-day supply of rapid-release softgels. This supplement provides a concentrated source of EPA and DHA to help maintain the health of your cardiovascular system and support healthy circulation.*
One problem people have with fish oil supplements is that they are usually large in size. Puritan’s Pride Omega-3 Fish Oil 1290 mg Mini Gels are the perfect solution if you don’t want to swallow large pills. They support heart, skin, and joint health.* In addition, these purified fish oil softgels are coated to minimize any fishy aftertaste.
Another option if you don’t tolerate swallowing pills are the Puritan’s Pride Omega-3 Gummies with Vitamin D3. This supplement has the same great omega-3 benefits and also supports bone health and immune health thanks to the addition of Vitamin D.*
>>Shop all omega-3 supplements
If you want to have omega-3 levels tested, a healthcare practitioner can provide an omega-3 index test. This is a simple blood test. Your doctor can make a personalized plan for you based on these results. Until then, eating a variety of foods can help provide the omega-3 fatty acids you need. Supplements can also complement your healthy lifestyle.
