{"id":27642,"date":"2023-09-28T16:21:03","date_gmt":"2023-09-28T20:21:03","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=27642"},"modified":"2023-10-30T15:03:09","modified_gmt":"2023-10-30T19:03:09","slug":"way-to-get-more-omega-3s","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/way-to-get-more-omega-3s\/","title":{"rendered":"6 Easy Ways To Get More Omega-3s If You Don&#8217;t Like Fish"},"content":{"rendered":"<p class=\"p2\">You&#8217;ve probably heard that incorporating more fatty fish into your diet is the ideal way to meet your omega-3 needs. And while these types of fish (think salmon, sardines, and mackerel) <i>are<\/i> the most common sources of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/supplements\/omegas\" target=\"_blank\" rel=\"noopener\">omega-3 fatty acids<\/a>, they\u2019re not your only option if you want to up your intake. In fact, some nuts, seeds, plant oils, and even certain fortified foods are also high in these powerhouse fats.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Here&#8217;s what you need to know about omega-3s, plus a handful of simple ways you can sneak them into your diet without having to taste anything fishy.<\/p>\n<ul>\n<li><em style=\"font-family: 'Josefin Sans', Arial, sans-serif; font-size: 0.875rem; font-weight: bold; text-transform: uppercase;\"><strong>ABOUT OUR EXPERTS:<\/strong><\/em><em> Rebekah Blakely, R.D.N., and\u00a0<a href=\"https:\/\/www.theflourishedtable.com\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">Elise Harlow<\/span><\/a>, R.D.N., are registered dietitians. <a href=\"https:\/\/sarahkoszyk.com\/about\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">Sarah Koszyk,<\/span><\/a> R.D.N., is a registered dietitian and the author of <a href=\"https:\/\/sarahkoszyk.com\/store\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\"><i>365 Snacks for Every Day of the Year<\/i><\/span><\/a>.<\/em><\/li>\n<\/ul>\n<h2 class=\"p1\"><b>Understanding Omega-3s<\/b><\/h2>\n<p class=\"p2\">Most people know omega-3s are good for us, even if they&#8217;re not exactly sure <em>why. <\/em>\u201cOmega-3s are an essential fatty acid our body needs to function properly,\u201d explains registered dietitian Rebekah Blakely, R.D.N. The term \u201cessential\u201d means that our body cannot make omega-3s on its own, so we need to get them through diet or supplements.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">These omegas are involved in just about every vital cell and organ in the body, adds dietitian <a href=\"https:\/\/www.theflourishedtable.com\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">Elise Harlow<\/span><\/a>, R.D.N. In fact, they support joint health, promote muscle recovery, optimize the immune system, promote heart health, <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/omega-3s-brain-health-study\/\" target=\"_blank\" rel=\"noopener\">keep our brain healthy<\/a>, and even help the body in its efforts to maintain a healthy inflammatory response (which means they\u2019re good news for your skin and gut, too), notes dietitian <a href=\"https:\/\/sarahkoszyk.com\/about\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">Sarah Koszyk,<\/span><\/a> R.D.N., author of <a href=\"https:\/\/sarahkoszyk.com\/store\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\"><i>365 Snacks for Every Day of the Year<\/i><\/span><\/a>.<\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/signs-you-need-more-omega-3s\/\" target=\"_blank\" rel=\"noopener\">5 Signs You Need More Omega-3s<\/a><\/strong><\/p>\n<p class=\"p2\">There are three types of omega-3s: ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid). \u201cALA is mostly found in plant sources like flaxseed, walnuts, and leafy greens,\u201d Harlow says. \u201cDHA and EPA, meanwhile, are in marine sources like salmon, trout, and albacore tuna.\u201d DHA and EPA are the most beneficial because your body can only convert ALA into small amounts of DHA and EPA, hence why the going omega-3 recommendation is to eat fish.<\/p>\n<h2 class=\"p1\"><b>How To increase Your Omega-3 Intake<span class=\"Apple-converted-space\">\u00a0<\/span><\/b><\/h2>\n<p class=\"p2\">According to Blakely, the average person would ideally consume between 250 and 500 milligrams of EPA and DHA combined per day. Just three ounces of cooked salmon provides around 2,000 milligrams, so it\u2019s no wonder the fish is considered the go-to source!<\/p>\n<p class=\"p2\">If you want to up your intake through plant-based sources (which contain ALA), though, you\u2019ll have to work a little harder. \u201cKeeping up a diverse intake is key to ensuring you get adequate amounts of omega-3s weekly,\u201d Koszyk says. According to the <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Omega3FattyAcids-Consumer\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">National Institutes of Health<\/span><\/a>, the daily recommended intake of ALA is 1.6 grams for men, 1.1 grams for women, 1.4 grams for pregnant women, and 1.3 grams for breastfeeding women.<\/p>\n<p class=\"p2\"><span class=\"Apple-converted-space\">What does hitting that mark take? <\/span>Here are a few simple but effective ways to amp up your omega-3 intake without eating fish.<\/p>\n<h3><b><\/b><span class=\"s2\"><b>1. Add flaxseed to yogurt, oatmeal, or smoothies<\/b><\/span><\/h3>\n<p class=\"p3\">Each tablespoon of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/superfoods-groceries\/smoothie-enhancers\/seeds\" target=\"_blank\" rel=\"noopener\">flaxseed<\/a> contains about <a href=\"https:\/\/ods.od.nih.gov\/pubs\/usdandb\/ALA-Content.pdf\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">7.3 grams of ALA<\/span><\/a>, making it an excellent alternative to marine foods and one of the <a href=\"https:\/\/scielo.conicyt.cl\/scielo.php?pid=S0718-95162010000100010&amp;script=sci_arttext&amp;tlng=n\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">richest sources of ALA<\/span><\/a> out there. It also offers high amounts of lignans (which, according to Harlow, are a type of polyphenol found in plant foods with antioxidant and estrogenic activity), plus some <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\" target=\"_blank\" rel=\"noopener\">protein<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\/fiber\" target=\"_blank\" rel=\"noopener\">soluble fiber<\/a>\u2014and has been shown to have a <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0828282X10704554\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">notable impact on cardiovascular health<\/span><\/a>.<\/p>\n<p class=\"p3\">To incorporate more flaxseed into your diet, Harlow recommends adding it to yogurt, oatmeal, or smoothies, or adding ground flaxseed to baked goods. If you\u2019re a fan of <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/12-energy-bite-recipes-youll-want-for-breakfast-snack-time-and-dessert\/\" target=\"_blank\" rel=\"noopener\">energy bites<\/a>, flaxseed makes for a great addition to those, too. You can even use flaxseed oil in all sorts of dressings and sauces, Blakely adds.<\/p>\n<h3><b><\/b><span class=\"s2\"><b>2. Make chia drinks and puddings<span class=\"Apple-converted-space\">\u00a0<\/span><\/b><\/span><\/h3>\n<p class=\"p3\"><a href=\"https:\/\/www.vitaminshoppe.com\/c\/superfoods-groceries\/smoothie-enhancers\/seeds\" target=\"_blank\" rel=\"noopener\">Chia seeds<\/a> offer <a href=\"https:\/\/ods.od.nih.gov\/pubs\/usdandb\/ALA-Content.pdf\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">5.1 grams of ALA<\/span><\/a> per one-ounce serving and, according to Harlow, are an excellent source of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion\/fiber\" target=\"_blank\" rel=\"noopener\">fiber<\/a> that can support healthy blood sugar and pressure. <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s11101-017-9511-7\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">Research<\/span><\/a> even suggests they do your cognitive function and cholesterol a solid.<\/p>\n<p class=\"p3\">There are loads of ways to add these tiny seeds to your diet. One popular method? By making <a href=\"https:\/\/www.theflourishedtable.com\/post\/zesty-blueberry-chia-seed-pudding\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">chia pudding<\/span><\/a>. Don\u2019t worry, it\u2019s fairly simple. Harlow recommends combining the following in a bowl and refrigerating:<\/p>\n<ul class=\"ul1\">\n<li class=\"li4\"><span class=\"s2\">\u00bd cup unsweetened almond milk or coconut milk<\/span><\/li>\n<li class=\"li4\"><span class=\"s2\">\u00bd cup frozen blueberries<\/span><\/li>\n<li class=\"li4\"><span class=\"s2\">\u00bd cup yogurt<\/span><\/li>\n<li class=\"li4\"><span class=\"s2\">1 Tbsp lemon zest<\/span><\/li>\n<li class=\"li4\"><span class=\"s2\">4 Tbsp chia seeds<\/span><\/li>\n<li class=\"li4\"><span class=\"s2\">1-2 Tbsp maple syrup<\/span><\/li>\n<li class=\"li4\"><span class=\"s2\">1\/4 Tbsp vanilla extract<\/span><\/li>\n<li class=\"li2\"><span class=\"s2\">1\/8 Tbsp salt<\/span><\/li>\n<\/ul>\n<p class=\"p3\">You can also sprinkle chia seeds into smoothies, yogurt bowls, overnight oats, and baked goods. Or, make <a href=\"https:\/\/choosingchia.com\/chia-fresca\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">chia fresca<\/span><\/a> by combining chia seeds with your favorite citrus juice in a jar.<\/p>\n<h3><b><\/b><span class=\"s2\"><b>3. Snack on walnuts and edamame<\/b><\/span><\/h3>\n<p class=\"p3\">If you\u2019re looking for healthy snack alternatives, munch on <a href=\"https:\/\/www.vitaminshoppe.com\/c\/superfoods-groceries\/snacks\/nuts-trail-mix\" target=\"_blank\" rel=\"noopener\">walnuts<\/a> and edamame, recommends Harlow. Not only are they great plant-based sources of omega-3s (a cup of walnuts offers <a href=\"https:\/\/ods.od.nih.gov\/pubs\/usdandb\/ALA-Content.pdf\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">3.3 grams of ALA<\/span><\/a>, while half a cup of edamame contains <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Omega3FattyAcids-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">0.3 grams)<\/span><\/a>, but they are also loaded with fiber, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/supplements\/antioxidants\" target=\"_blank\" rel=\"noopener\">antioxidants<\/a>, and other nutrients.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/plant-foods-that-are-complete-proteins\/\" target=\"_blank\" rel=\"noopener\">5 Plant Foods That Are Complete Proteins<\/a><\/strong><\/p>\n<p class=\"p3\"><span class=\"s1\"><a href=\"https:\/\/academic.oup.com\/jn\/article\/132\/5\/1062S\/4687242?login=true\" target=\"_blank\" rel=\"noopener\">Research<\/a><\/span> consistently agrees on the benefits of walnuts for supporting a healthy heart, a perk <a href=\"https:\/\/journals.flvc.org\/fshs\/article\/download\/83971\/80898\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">also attributed to edamame<\/span><\/a>. <a href=\"https:\/\/academic.oup.com\/jn\/article\/144\/4\/561S\/4571638?login=true\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">Research<\/span><\/a> also suggests that walnuts may help promote brain health and healthy cognitive function as we age.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p3\">In addition to snacking on these omega-packed options when hunger strikes, Koszyk recommends sprinkling either walnuts or edamame into your salads or incorporating creamy walnuts into <a href=\"https:\/\/www.onceuponachef.com\/recipes\/basil-walnut-pesto.html\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">pesto sauce<\/span><\/a> recipes.<\/p>\n<h3><b><\/b><span class=\"s2\"><b>4. Swap regular eggs for omega-3-fortified eggs<\/b><\/span><\/h3>\n<p class=\"p3\">Omega-3-enriched eggs are produced by chickens fed a diet rich in flaxseed. They typically contain 150 to 250 milligrams of omega-3s per egg,<b> <\/b>depending on the brand, says Harlow.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p3\">As a reliable source of omega-3s, <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/fsn3.1522\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">research<\/span><\/a> shows that eating omega-3-enriched eggs better supports healthy cholesterol, blood pressure, and blood sugar than sticking to the regular ones.<\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/egg-recipes\/\" target=\"_blank\" rel=\"noopener\">You&#8217;ll Crave Eggs For Every Meal With These 8 Recipes<\/a><\/strong><\/p>\n<p class=\"p3\">So, whenever you would typically turn to regular eggs\u2014whether you\u2019re scrambling them up or adding them to baked goods batters\u2014just switch them out for omega-3-fortified eggs.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<h3><b><\/b><span class=\"s2\"><b>5. Choose grass-fed beef over conventional<\/b><\/span><\/h3>\n<p class=\"p3\"><span class=\"s1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2846864\/\" target=\"_blank\" rel=\"noopener\">Research<\/a><\/span> shows that grass-fed beef contains significantly more (like up to five times) the omega-3 fatty acids and antioxidants found in regular, grain-fed beef. While this typically means that grass-fed beef also tastes slightly different than the conventional, grain-fed stuff, the potential nutritional benefits make the switch well worth it, Harlow says.<\/p>\n<p class=\"p3\">Whether you\u2019re grilling steak, simmering a hearty stew, or making hamburgers, opting for grass-fed beef whenever possible will do your health a major favor.<\/p>\n<h3><b><\/b><span class=\"s2\"><b>6. Consider a supplement<\/b><\/span><\/h3>\n<p class=\"p3\">Though all of these tactics can help you significantly increase your omega-3 intake, it\u2019s important to note that they alone can\u2019t necessarily guarantee you\u2019ll meet your overall needs, Blakely cautions. Even if you do all of these things regularly, if you don&#8217;t eat seafood, you might have a harder time hitting the omega mark because of how inefficiently the body converts ALA into EPA and DHA, Harlow says.<\/p>\n<p><a href=\"https:\/\/www.vitaminshoppe.com\/lp\/nutritionists\">Talking to a dietitian<\/a> is the best way to get a solid sense of how close you are to hitting the omega-3 mark, but if you don&#8217;t eat much (or any) fish, both Blakely and Harlow recommend considering an <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/supplements\/omegas\" target=\"_blank\" rel=\"noopener\">omega-3 supplement.<\/a><\/p>\n<p>You&#8217;ve got a few options here. For maximum EPA and DHA content, you&#8217;ll want to go with a fish oil supplement, says Blakely. Fortunately, innovations in the world of omega-3 supplements have made getting these important fats easier and tastier than ever. <a href=\"https:\/\/www.vitaminshoppe.com\/p\/viactiv-omegaboost-1200mg-citrus-passion-fruit-60-gummies\/vac-11034\" target=\"_blank\" rel=\"noopener\">Viactiv Omega Boost<\/a> citrus passion-flavored gummies, for example, pack in 1,200 milligrams of total omega-3s, including 720 grams of DHA and 295 grams of EPA. The essential omegas in these gummies are sourced from anchovies and sardines, but there&#8217;s nothing fishy about them. In fact, they pack more omega-3s than any other gummy out there (by far).<\/p>\n<p>Another solid option: <a href=\"https:\/\/www.vitaminshoppe.com\/p\/kori-krill-oil-omega-3-600mg-60-softgels\/epb-10974\" target=\"_blank\" rel=\"noopener\">Kori Pure Atlantic Krill Oil Multi-Benefit Omega-3 Softgels<\/a>, which are available in two strengths (<a href=\"https:\/\/www.vitaminshoppe.com\/p\/kori-krill-oil-omega-3-600mg-60-softgels\/epb-10974\" target=\"_blank\" rel=\"noopener\">600 milligrams<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/p\/kori-krill-oil-omega-3-1200mg-30-softgels\/epb-10975\" target=\"_blank\" rel=\"noopener\">1,200 milligrams<\/a>). Made with krill oil, this option has the unique advantage of containing omega-3s in natural phospholipid form, which makes them easy for the body to absorb. Krill, which is a <a href=\"https:\/\/oceanconservancy.org\/blog\/2022\/01\/27\/krill\/\" target=\"_blank\" rel=\"noopener\">tiny little crustacean<\/a> that many marine animals (including penguins and whales) eat, also naturally contains the antioxidant <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/supplements\/antioxidants\" target=\"_blank\" rel=\"noopener\">astaxanthin,<\/a> so you&#8217;ll score a little bonus of that in each serving, too.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>You&#8217;ve probably heard that incorporating more fatty fish into your diet is the ideal way to meet your omega-3 needs. And while these types of fish (think salmon, sardines, and mackerel) are the most common sources of omega-3 fatty acids, they\u2019re not your only option if you want to up your intake. In fact, some<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/way-to-get-more-omega-3s\/\">Read More <span class=\"screen-reader-text\">6 Easy Ways To Get More Omega-3s If You Don&#8217;t Like Fish<\/span><\/a><\/p>\n","protected":false},"author":246,"featured_media":27645,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,5,7,9],"tags":[],"class_list":["post-27642","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-health","category-nutrition","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 Easy Ways To Get More Omega-3s If You Don&#039;t Like Fish | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Fish isn&#039;t the only omega-3-rich food out there. 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