How to Get Omega-3 Fatty Acids Without Eating Fish

Get Omega-3 Fatty Acids Without Eating Fish

Omega-3 fatty acids are an essential part of balanced nutrition, helping to keep the heart functioning properly, lowering cholesterol, regulating blood pressure and even reducing inflammation due to injury and arthritis. While fish is the best source of omega-3, it is not the only source--good news for vegetarians and those who don't love fish.

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Things You''ll need

 Flaxseed (oil, seeds and/or capsules)

Nuts and seeds

Soy

Green leafy vegetables

Fish oil capsules

Instructions

1. • 1
     Choose the second leading source of omega-3 fatty acids, flaxseed. While flaxseed oil is better than seeds, both are great sources. Oil and seeds can be sprinkled on salads, added to your favorite recipes, blended in smoothies or juice or taken in supplement form.
   • 2
     Eat more nuts and seeds, natural sources of omega-3. While nuts and seeds are generally high in fat and calories and should not be relied upon as your only source of essential fatty acids, the occasional crunchy snack or salad addition will help to boost your intake of omega-3 without eating fish. While most nuts and seeds contain omega-3, walnuts are at the top of the list.
   • 3
     Add more soy to your diet, another great source of omega-3. Tofu can be prepared just as you would chicken or mixed into casseroles. Soy can be purchased in a variety of forms, such as milk, cheese, meat alternatives and even ice cream.
   • 4
     Include more green leafy vegetables in your diet, including kale, broccoli, cabbage and even seaweed. All green leafy vegetables contain at least small amounts of omega-3 fatty acids, so including them in your daily diet will most definitely help you reach your daily goal.
   • 5
     Get fish oil without eating fish by taking omega-3 from fish in supplement form. However, it is recommended that you do not take more than 2.5g each day, as fish often contains heavy metals which can build up in the body. If you require more than 2.5g daily, consider flaxseed oil supplements or other dietary methods.

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