How to Increase Omega 3 : Maxener Wellness

Method 1 Getting Omega-3s Through Foods

Eat plenty of fish. One of the best sources for omega-3s is cold water fish. Get a serving of fish once or twice a week to increase your omega-3 intake. One serving is equal to 3.5 ounces cooked or ¼ cup flaked. Fish and seafood sources high in omega-3s include:

  • Salmon
  • Mackerel
  • Sardines
  • Herring
  • Lake trout
  • Albacore tuna

Try some shellfish. Like fish, shellfish also contains healthy amounts of omega-3 fatty acids. Eat shellfish in addition to or instead of fish at one or two meals each week. Shellfish high in omega-3s include:

  • Crab
  • Scallops
  • Lobster
  • Shrimp
  • Mussels
  • Oysters

Have an egg or two. Eggs are another source of protein that contains omega-3 fatty acids. Incorporate two eggs into your daily diet to boost your intake. You can use regular eggs or omega-3 fortified eggs for extra benefit.

Try some beans. Eat a variety of kidney, pinto and mung beans. Mix them into salads, soups, and stews. They can also be a healthy side dish. Having a couple of servings of these beans every week can increase your omega-3 intake.

Enjoy a variety of veggies. Some vegetables contain high levels of omega-3s. Incorporate a different veggie at each meal to boost your intake. Veggies high in omega-3s include:

  • Spinach
  • Winter squash
  • Broccoli
  • Cauliflower

Add plenty of nuts and seeds. Different types of nuts and seeds offer just as many omega-3s as fish. Nuts and seeds high in omega-3 fatty acids include:

  • Flaxseed
  • Walnuts
  • Soybeans and edamame
  • Butternuts
  • Pecans
  • Beechnuts
  • Chia seeds

Mix in oils. Use oils made from nuts and seeds high in omega-3s. These can give a similar boost to your daily intake. Cooking with them or sprinkling them on breads or appetizers can further increase your levels. Oils high in omega-3 acids include:[14]

  • Flaxseed oil
  • Canola (rapeseed) oil
  • Soybean oil
  • Walnut oil

Method 2 Cooking with Omega-3s

Whip up an omega-3 friendly breakfast. Load up each meal with plenty of omega-3 fatty acids. For breakfast you could have:

  • Omelet cooked in canola oil with crab and winter squash
  • Bowl of oatmeal with pureed pumpkin and flax seeds, walnuts, and pecans
  • Soy milk smoothie with spinach, chia seeds, and fruit (for taste)

Pack in the omega-3s at lunch. Another opportune time to increase your omega-3s is lunch. Some ideas for a lunch packed with omega-3s include:

  • Spinach salad with salmon, soybeans, walnuts, and dressing made from canola oil
  • Steamed vegetables drizzled in walnut oil with two hard-boiled eggs
  • Caviar and oysters with steamed broccoli and cauliflower

Indulge in a delicious dinner. Your evening meal is a great time to really increase your omega-3s. The following are meals to further boost your daily intake:

  • Lobster drizzled in canola oil, spinach and walnut salad, and steamed winter squash
  • Chili made with kidney and pinto beans with a side salad
  • Pickled herring with edamame and steamed broccoli
  • Tofu fried in walnut oil and mixed with steamed winter squash, cauliflower and pumpkin seeds.

Snack on omega-3s. You can easily increase your omega-3 fatty acid intake during the day with a couple of snacks. Some snacks high in omega-3s include:

  • A handful of pumpkin seeds
  • A handful of walnuts
  • A hard-boiled egg.

Method 3 Taking Supplements with Omega-3

Take fish and fish liver oil supplements. Add a daily omega-3 dietary supplement made from fish oil or fish liver oil. These are two different products. If you are on any medications, consult your doctor before taking supplements to ensure there are no unwanted interactions. Follow your doctor’s or packaging instructions for proper omega-3 fish and fish oil supplements. The fish- and seafood-based supplements are high in omega-3 fatty acids:

  • Cod liver oil
  • Fish oil
  • Krill oil

Have plant-based omega-3 supplements. If you are allergic to fish and seafood or are a vegetarian, take omega-3 supplements made from plants. Both algae oil and flaxseed oil capsules have the same benefits as fish and fish liver oil supplements. Always consult your doctor before taking any supplement. Follow dosing instructions from your doctor or the product packaging.

Buy omega-3 fortified dairy products. Eat or drink milk products from grass-fed cows, goat and sheep. These have a higher omega-3 content than animals that eat other types of feed. Look for dairy product labels that say, “Fortified with omega-3.” This indicates that they have added omega-3s, which can also increase your intake.

  • Avoid fortified dairy products if you are allergic to fish and/or seafood. These are often fortified with fish oil that could cause a reaction.

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