Omega-3 essential fatty acids are healthy fats needed for good health. Your body can’t make them on its own, which means that they have to be obtained through diet. Fish – especially fatty fish, like salmon and cod – is considered the best source, but you can also get omegas by eating plant foods such as flax seeds, chia seeds, pumpkin seeds, walnuts, soy and canola oil. With roles ranging from helping to support cardiovascular health to contributing to joint comfort and flexibility to promoting a healthy mood, omegas should not be overlooked!
If you don't eat fish, flax seeds are a convenient and tasty way to up your daily omega intake. Besides sprinkling on the seeds (they’re great mixed into yogurt, oatmeal or cereal), flax comes in supplement form. One of my daily supplements – something I wholeheartedly recommend to all of my clients – is flaxseed oil. When pressed, those tiny, light-brown seeds release a nutrient-rich oil, swimming with omega-3s, as well as protein and fiber. Like flax seeds, the oil can be added to just about anything — I like to drizzle it on salads or stir into into smoothies.
Even the biggest fish fans can get tired of fish dishes every week. An easy solution? To keep your omega intake consistent, consider a fish oil supplement. Capsules are most convenient, but fish oil is also available as an actual oil. It can be taken by the tablespoon, or like flax oil, you can make it go down easier by adding it to yogurt, pudding or smoothies.
Here are two ways to give omega-rich liquids a try:
Citrus Refresher Smoothie
Ingredients
1 cup skim or soy milk
6 to 8 oz. lemon Greek yogurt
1 medium orange, peeled and divided into sections
1 Tbsp. flaxseed oil (stirred in after shake is blended)
Ice
Directions: Combine all ingredients, except flaxseed oil, in blender and blend for one minute. Pour smoothie into a glass; stir in flaxseed oil.
Raspberry & Kale Vanilla Smoothie
Ingredients
2 cups baby kale
1 scoop vanilla protein powder
1 cup fresh or frozen raspberries
1/2 cup coconut water
1 cup crushed ice
1 Tbsp. omega-3 fish oil (stirred in after shake is blended)
Directions: Combine all ingredients (except fish oil) in a blender and blend, gradually increasing the speed to high, for 30 seconds. Stir in fish oil.
