Alternative Sources of Omega 3: No Fish or Oil Required

Although fish is widely acclaimed as being the best source of Omega 3 there are alternative sources. Usually when we go in search of omega 3 rich foods other than fish, oils such as olive oil or soy bean oil are next on the list.

But what if you don't eat fish or oil? Are there alternative sources of omega 3?

Alternative sources of omega 3: how much omega 3 do we really need?

Nutrition experts have not come to an agreement about how much omega 3 we need in our diet. One of the reasons it's so hard to determine a set amount is that all people are different and have different health needs.

However, according to the article, How Much Omega 3 Acid We Need Every day, "it is a general opinion shared by doctors all over the world that we should consume at least 300 to 400 mg of omega 3 fatty acids on a daily basis." Although that is by no means meant to entail that's the amount all people need.

Regardless of exactly how much omega 3 we require, we do know that it is essential to our health. And even those that don't consume fish or oil need a healthy balance of omega 3 and must find alternative sources of omega 3.

Alternative sources of omega 3

Believe it or not there is a large variety of whole foods that are rich in omega 3. Some foods to include in your diet to ensure you get enough omega 3 are:

*Green leafy vegetables such as, spinach, broccoli, kale, and Brussels sprouts.

*Legumes such as, pinto beans, kidney beans, black beans, and split peas.

*Walnuts

*Pumpkin seeds and flax

*Berries such as, raspberries, blueberries, blackberries, and strawberries

*Avocados.

Alternative sources of omega 3: incorporating these foods into your diet

It is not necessary to eat fish or oils in order to get enough omega 3 in your diet. Eating more of the above mentioned foods can greatly increase your omega 3 intake.

Some ways to take advantage of these alternative sources of omega 3 are:

1. Add berries and flax seed meal to your morning cereal to get more omega 3. You can also add flax seed meal to other foods. It won't affect the taste.

2. Snack on walnuts or pumpkin seeds instead of crackers or chips.

3. Have a salad made with dark leafy greens such as baby spinach leafs with your dinner, or have spinach, kale, or Brussels sprouts as a side dish.

4. Have burritos or tostadas and use avocados as a topping.

These are all great alternative sources of omega 3 and great ways to make sure you're getting a healthy amount of omega 3 in your diet. No fish or oil required.

Sources:

John Collins, How Much Omega 3 Acid We Need Every Day, Ezine Articles