You owe it to your body to fuel it with the ingredients it needs to be at its strongest. From sore joints to weak hair to dealing with eczema flare-ups, inflammation is a common health concern for many. Research tells us that omega-3s are some of the best choices for helping promote a healthy inflammation response in our bodies. But where should we turn for the proper sourcing?
Diet preferences matter
You know how many people talk about health food and its importance, yet many eat very little of it? That’s because your diet choices and preferences matter. Some will take a look at green-lipped mussel oil and see it has the perfect excuse to enjoy some seafood -- which it is. But what if you hate a lot of the classic foods that will lead you to better health choices? This list is for you.
Top 12 omega-3 foods
Here are 12 foods rich with omega-3 that will support you on your journey to adding more into your daily meal choices.
- Oysters: More than just a delicious main course at a restaurant, oysters pack a powerful punch as far as omega-3s. They contain three omega-3 classes and also have zinc and vitamin B-12. There are many ways that you can cook and prepare them.
- Green-lipped mussels: Enjoyed either in their whole form or in a mussel oil supplement, these offer a richness in their oil that you don’t find in fish oils. They will help manage inflammation right at its source, rather than simply masking the symptoms that you are feeling. This is also another especially great choice for those that love seafood!
- Kidney beans: For the first in the non-fish category, kidney beans are a go-to choice for those that want a healthy amount of omega-3. These hearty beans are also easy to add to soups, rice, and salads.
- Flax seeds: Another choice for sheer versatility, flaxseeds (in either their whole form or in a powdered form such as in a supplement) have a good amount of omega-3s in them, and they also do a whole lot more. They will provide protien, magnesium, and fiber to your diet. They’re often added to yogurt, cereal, salad, and more.
- Salmon: This one is most of what people will think of when considering fish oil for omega-3s. While it’s still not as the green-lipped mussel oil, as introduced above, it is a good choice for those who enjoy salmon regularly in their diets. Wild salmon is the best for flavor, but farmed salmon has (slightly) higher omega-3s. Fresh salmon (as opposed to tinned or canned salmon) will be the best way to go.
- Chia seeds: Many people will swop between flax seeds and chia seeds for oatmeal mixes and yogurts and salad dressings, etc. These are widely available and offer up fiber and protein in addition to their strong omega-3 presence.
- Edamame: This is an immature soybean and has protein as well as omega-3s. These are best enjoyed as a poppable snack with a tiny bit of sea salt to help add some flavor. You can also add them to soups and salads.
- Kale: Kale is a superfood and a popular leafy green (despite many disliking its taste). Loaded with minerals and nutrients, it’s also great for omega-3 content! It’s easy to use in place of spinach (or in addition) and can be enjoyed on sandwiches for extra nutrition.
- Soybean oil: While olive oil is the best for cooking, soybean isn’t far behind with its well-loved omega-3 content. It’s an excellent choice for those who love the different taste, too. The perfect base for cooking chicken breast or even using it as a salad dressing!
- Walnuts: A great addition to salads or enjoyed by the handful as a satisfying snack, these are often a surprising source of omega-3 for many. All the more reason to enjoy them in the form of a snack when you need a pick-me-up.
- Black beans: Don’t like kidney beans? Switch our black beans instead. They’ll give the same omega-3s with a slightly different taste that many will enjoy mixed with rice, pasta, or added to soups.
- Wild rice: While it won’t be your strongest source of omega-3s, wild rice can be a healthier choice compared to white rice when you want a way to add a bit more to your diet.
Do eggs have omega-3?
Are you still looking for some more options? You’ll be happy to learn that omega-3 does, indeed, make eggs a great choice to help you boost your amounts. While you will need to watch your cholesterol intake, depending on your situation, these are excellent choices for starting your morning off right!
What are the symptoms of omega-3 deficiency?
How exactly do you know that you need extra omega-3 in your diet, anyway? What are the signs that you aren’t taking in enough? These include:
- Dry skin
- Mood swings
- Poor circulation
- Poor memory/focus
If any of these sound familiar, then this list of dietary additions could be a great place to start when adjusting your health through your daily choice of diet. It doesn’t necessarily mean that these are the cause for any of these conditions, but it certainly will rule it out, and adding omega-3s to your diet will always be a good thing for your body!
Is omega-3 good for hair?
When we don’t get enough omega-3, our hair will suffer! While there are many roots -- see what we did there? -- to hair problems, you may find that a mussel oil supplement can support strong, glossy, and healthy locks. This is often a “side effect” to proper omega-3 in the diet that many don’t notice until they are suddenly in a place where they are taking in what they need.
Whether you prefer seafood or vegetarian-friendly choices, there is a source of omega-3 here for those from all walks of life. Just a short list of examples, this proves that you don’t have to “do it the same as everyone else” to enjoy top-quality health. It’s just about getting more thoughtful about your decisions!