Supplements are a great way to boost your nutrient intake. But if you prefer to eat nutrient-rich foods instead, that’s even better for your health. Whether you take supplements or eat foods rich in omega-3s, it’s a win-win situation for you.

If you belong to the group that wants to skip the fish oil, you should eat foods rich in omega-3s like chia seeds, flaxseeds, hemp seeds and wild-caught Alaskan salmon.

Chia seeds

Chia seeds have become popular in recent years because of their nutritional power. These teeny-tiny seeds are full of omega-3 fatty acids and provide at least 60 percent of your daily needs in 1 tablespoon.

To make sure you absorb the omega-3s efficiently, soak chia seeds for at least 15 minutes and up to an hour prior to use, or you can also grind the seeds for maximum freshness.

You can use chia seeds in smoothies, kefir, kombucha, cereal, baked goods, salads and yogurt. A popular and delicious way to enjoy this superfood is to make chia seed pudding.

Flaxseeds

Flaxseed is an excellent source of fatty acids, most notably omega-3s. You can get about 39 percent of your recommended daily intake for omega-3s from 1 tablespoon of flaxseed. For higher bioavailability, consider ground flaxseed, cold pressed flaxseed oil or making flaxseed tea.

Choosing organic flaxseed and preparing them at home is the best way to satisfy your omega-3 needs. But if you choose flaxseed oil, make sure it is organic, fresh, cold-pressed and well-preserved. This way you can avoid any chemicals, solvents and rancidity that can come with poorly made flax products.

An easy way to enjoy flaxseed is to add it to your cereal, oatmeal, baking, smoothies and salad dressings.

Hemp seeds

Hemp seeds (and hearts) have become very popular due to their highly nutritious profile and ease of use. Hemp is an abundant source of omega-3s and contains 25 percent of your daily requirements in 1 tablespoon.

You can also use hemp oil in smoothies and salad dressings, and it also works well as a moisturizer, carrier oil (for essential oils) and woodwork varnish! It really is incredibly versatile.

Wild caught Alaskan salmon

Perhaps the best source of animal-derived omega-3s, wild caught Alaskan salmon contains about 42 percent of your daily omega 3 needs in a 3-ounce serving. To help you eliminate any mercury that may be present, eat “sticky” foods with your salmon that can capture elemental mercury, such as dulse, nori, strawberries, camu camu, grass powders and chlorella.

Although the typical way for many to get their omega-3s is through fish oil capsules, it’s a buyer beware situation as these supplements often contain dirty sources and are not preserved properly (or naturally), which leaves you with very little of the benefits you desire. For these reasons, it is generally much healthier to eat wild caught salmon in its original form.

There are certainly other good sources of omega-3s as well, with most nuts and seeds providing some level of this important nutrient. What’s most important to know is you don’t need fish oil capsules to get your omega-3s, and you can also enjoy a wide variety of other health benefits that come with the sources cited above (like various vitamins, minerals, and fiber).

This way you get more nutrition for your buck, and you can avoid the dreaded “fish oil burps” as well.

For more information on incredibly nutritious foods, visit Superfood.news.

Sources:

Healingthebody.ca 1

Healingthebody.ca 2