The health benefits of omega-3 have been highly touted in recent years. Studies have found that omega-3 fatty acids have been proven to lower the risk of diabetes, prevent depression, Alzheimer’s disease and forms of cancer, as well as protecting against heart disease and heart attacks. It’s also been found that people who eat baked or broiled fish have larger brains than those who don’t! Omega-3 fatty acids –docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)- are mainly found in oily fish and fish oil supplements. So how can people who don’t eat fish (in particular vegetarians and vegans) integrate this important element into their diet?
It is difficult but not impossible. The special wonder-ingredients are usually found in fish, and those who don’t like fish can take fish oil supplements such as Purepharma omega 3. Most nutritionists suggest an intake of 500-1000 milligrams of DHA and EPA daily. Here is the fish-free way to make sure you consume your daily amount of omega-3:
Flaxseed and Canola Oil
They are mainly found in oil, but it doesn’t always have to be oil from a fish. Flaxseeds and flaxseed oil is a great way to up your omega-3 intake, and it can easily be added to normal foods you would eat in your diet. Just by adding one tablespoon of flaxseed oil and 2 tablespoons of flaxseeds to your morning cereal or yoghurt, you can gain 57% of your recommended daily ALA intake. A tablespoon of canola oil will give you 11% of your daily allowance, so not as much but better than nothing at all.
Mixed Greens
We all know how good vegetables are for our health, but some green plants are also high in omega-3 – great news for vegetarians. Dark, leafy greens are the ones to look out for, such as spinach a kale which are perfect in a salad or steamed. One portion will provide 56% of the recommended intake, so it’s best to have two portions a day or mix up some other sources to ensure you stay healthy.
Walnuts
Another alternative to fishy omega-3s is walnuts, which can be added to lots of dishes for a health boost. A quarter cup of walnuts is equivalent to 14% of the daily ALA recommendation, so again it is good to stock up on other sources of omega-3 to reach the target.
Supplements
As many people simply can’t reach the recommended daily intake of omega-3 without eating fish, lots of nutritionists recommend supplements. Purepharma omega 3 supplements ensure you get the full benefits of DHA and EHA consumption, just by taking a capsule three times a day.
So if you do not eat fish, there is no need to worry as there are plenty of other options available to you when it comes to ways of getting omega three into your body and living a healthy lifestyle – so see what’s right for you and make sure you are eating as much omega-3 as possible.
