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Ways to Get Omega-3 Fatty Acids in Your Diet!

Why Our Bodies Need Omega-3

Unlike other types of fats, our bodies cannot produce omega-3 by themselves without our help. The only way to receive omega-3 fats in our body is through supplements and food we ingest. According to the Harvard School of Public Health, “they provide the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation” (Omega-3 Fatty Acids: An Essential Contribution). The heart and brain are also affected by our omega-3 levels and can protect us from a stroke by having a healthy heart.

If you are an asthma sufferer, since omega-3 lowers inflammation, it is important to consume foods high in omega-3. I have exercise-induced asthma and try to stick with anti-inflammatory foods to reduce flare-ups.

If you have acne-prone skin, you may want to make adding omega-3 fatty acids into your diet more of a priority! Since fish oil can help us have a healthy gut, and our gut plays a huge role in our skin, omega-3 is known to reduce blemishes and excess oil.

Foods High in Omega-3

Did you know that walnuts contain the most omega-3 out of all nuts? In my case, I have a severe nut allergy and even though nuts and seeds are a great source of omega-3, I have found other foods that I enjoy containing the same benefits. For example, many types of fish including salmon, sardines, and tuna are easy to prepare and have high nutritional benefits. It is recommended to eat these at least twice a week and not to fry them.

You can also obtain omega-3 through fruits and vegetables! A simple way to incorporate more omega-3 into your diet is by adding omega-rich foods into smoothies. Not only will it make it more delicious but also be beneficial to your health. I enjoy adding strawberries, blueberries, and chia seeds to my morning smoothie. Only two teaspoons of chia seeds will meet your daily needs for omega-3s!


Reference: “Omega-3 Fatty Acids: An Essential Contribution.” The Nutrition Source, 22 May 2019, https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/. 

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