5 Ways to Get Omega-3s if You Hate Fish
Omega-3 fatty acids should be an important part of anyone’s diet—they are good for your heart, can lower cholesterol, and support your eyes, brain, lungs, immune system, and endocrine system. But your body can’t make them on its own, so you have to get them from what you eat and drink. The problem is, one of the best sources of omega-3s is fatty fish like salmon, and not everybody loves the taste or texture of seafood. What can you do if you fall into that category? One of the things you can do is supplement your diet by taking a daily vitamin with omega-3s added, like Centrum MultiGummies Multi+ Omega-3. On top of that, add some of these other sources of healthy omega-3s to your diet:
Flaxseeds or flaxseed oil: Flaxseeds work especially well in baked goods, where they can add a slightly nutty flavor. Try them in these cranberry-nut mini loaves, strawberry breakfast bars, and fig and flax thumbprint cookies. They also disappear into smoothies, so you get all the benefits of omega-3s in your morning drink without even tasting it. This orange and flax smoothie recipe proves it.
Chia seeds: These guys also become undetectable when blended into a smoothie. Go fruity with this pineapple green smoothie or mimic a milkshake by whipping up a peanut butter and chocolate banana smoothie. Chia also can make an amazing pudding-like dish that’s great for breakfast. Here’s a version that features bananas and pistachios.
Walnuts: They aren’t just tasty alongside cheese and dried fruit (although they do make the perfect accompaniment to those two foods)—walnuts are also great in lots of sweet and savory dishes. Bake them into biscotti, use them as a topping for vegetables like green beans, or add them to a white bean salad. You can also use them in place of expensive pine nuts to make a more affordable avocado pesto.
Canola oil: This workhorse of the kitchen shows up in all kinds of dishes—from waffles to steak fajitas. That said, it’s probably most useful as a main ingredient in salad dressings. Three must-try vinaigrettes: spicy cilantro, maple mustard, and honey mustard.
Get more great health and wellness stories at EatingWell.com/Strive.