Fish is definitely the best source of omega-3 fatty acids, which are good for your heart and brain. But they certainly aren’t your only options. There are plenty of non-fishy options that can help you meet your quota. By making them a part of your daily meal plan, you can boost your health without having to force down something you don’t like. So, here are several omega-3 rich options that I’m sure you are going to love.
1 Swallow Fish Oil Pills
I know these don’t sound super appetizing, but since fish really is the best way to get omega-3s, you might consider swallowing a fish oil capsule or two every day. That way you are getting what you need without the icky taste. I take three every day and they don’t have a taste at all. Talk to your doctor about taking them as part of your supplement routine.
Frequently asked questions
2 Cook with Flaxseed
In terms of plant sources of omega-3s, flax is one of your best bets. It’s affordable and easy to work with. You can toss some into a fruit smoothie or add it to muffins or pancake mix. Ground flaxseed won’t change the flavor of the food too much, but will go a long way toward helping you meet your omega-3 fatty acid needs each day.
3 Buy Fortified Eggs
Your average carton of eggs might contain small amounts of omega-3s, but if you look for the fortified version you’ll get a pretty good dose. The flavor of the eggs is exactly the same as the regular ones and they cook up the same way too. Use them to make an egg and cheese sandwich, an omelet or in your favorite batch of banana bread. Easy enough, right?
4 Cauliflower
I was really surprised to find this out about cauliflower. According to nutrition experts, it’s actually pretty high in omega-3s. That makes it a stand out choice for a healthy heart. One of my favorite ways to eat cauliflower is raw and dipped in ranch dressing. You can also grill it, roast it or sauté it so give it a try next time you plan your menu. Yum!
5 Kale
There’s a reason kale is called a superfood. It is loaded with nutrients that your body needs to maintain good health. One of them is omega-3s. Kale makes a wonderful addition to a veggie salad and also sautés up well as a side dish for fish or chicken. No matter how you enjoy it, your heart and brain are going to thank you!
6 Hummus
Hummus contains tahini, which is made with sesame seeds. As with many kinds of seeds, sesame seeds are packed with omega-3s. Scoop some hummus on to veggies or pita bread and you get a nice amount of the good stuff in one delicious snack. You can also cook other veggies with tahini so experiment to see what you like.
7 Canola Oil
Canola oil is touted as one of the best for heart health. Olive oil is a good choice, but canola oil has more omega-3s. It’s a mild cooking oil that you can use to make stir-fry, marinades, salad dressing and much more. It’s even a good choice for baking because it doesn’t have a strong taste.
Which of these foods will you start eating now? Let me know how it goes.
