Salmon is one of the best sources of omega-3s, the fat that won’t stop making health headlines because it’s so good for us.
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What Scientists Are Saying About Omega 3
It protects against dementia, and a study published in the medical journal Neurology even found that our brains age faster when we lack omega-3s. Other research published in the medical journal Menopause found that women who took extra omega-3s were less likely to experience menopause-related symptoms. Many studies have shown the benefits of fat in protecting against heart disease as well. For this reason, nutritionists now recommend eating two to three servings of omega-3-rich fish every week.
Healthy fats: the fats that are good for your health
How do I get Omega 3 if you don’t like fish?
So what to do if you don’t like the pink fish? Well, salmon is one of the best sources – a 100g serving can give you around 2000mg of omega-3s, so it’s hard to beat. But that doesn’t mean you can’t get omega-3s from other foods, you just have to make sure you’re getting enough of them.
Of course there is always the option of dietary supplements, but these can be expensive and you may prefer to get your vitamins from the natural source, i.e. food. If so, read on to find out some other great sources of healthy fats. While there’s no general consensus on how much omega-3s we need to eat to enjoy the benefits, nutritionists suggest aiming for 500 mg per day.
Flax seeds and chia seeds
These tiny little dark seeds are full of omega-3 fatty acids, but because they’re so small and tough, chewing them makes them difficult to break down. So grind them before adding them to a smoothie, adding them to your granola, or just eating them. Or you can use flaxseed oil in salads and in cooking instead. Just two tablespoons of flaxseed will provide you with almost 60% of your daily amount of omega-3.
The health benefits of seeds
Mung, kidney and pinto beans
If the strong taste of fish puts you off, you should be satisfied with the milder taste of beans, and they’re high in omega-3s with one cup of mung beans (about 75g) at 603mg. Make your own baked beans out of them, add them to a soup or stew, or cook and stick in the blender. Once mixed to a puree, you can eat them like that, add them to soups or sauces, or fry them with crispy bean donuts.
Omega-3 fortified eggs
A quick and easy way to make sure you’re getting your omega-3s and eggs are delicious, too. However, eggs contain cholesterol. So if you are on a controlled cholesterol diet, keep your intake to a minimum and focus on other sources as well.
10 healthy reasons to eat more eggs
Pumpkin or acorn squash
These don’t have the same omega-3 whipping as the same amount of fish, but one cup of cooked pumpkin still gives you a healthy 340 mg. Plus, they’re low in calories but high in fluids and fiber, so great if you’re looking to keep your waistline in check.
Salmon is certainly not the only fish in the ocean that is full of omega-3s. Other cold-water fish like herring, mackerel, sardines, trout, Alaskan halibut, and sea bass are examples of fish that offer similar amounts of healthy fat. But even if it’s fish in general that you can’t digest, you still have other options – oysters and clams, for example.
10 healthy reasons to eat more fish
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