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Sources of Omega 3: Why You Don't Get Enough

We’ve all heard about the benefits of Omega 3s, but what can we do to get more? The solution is simple really, it’s just that most people don't eat common sources of Omega 3 fatty acids as often as they should every day. Luckily, it's easy to incorporate sources of Omega 3s into your daily routine. We know that Omega 3s help our bodies maintain important functions like blood clotting, and building brain cells, and studies show that they can help protect against strokes and heart disease. Clearly, sources of Omega 3 are a vital part of any diet.

To help make it easier for you, we’ve compiled some common sources of Omega-3, as well as tips on how to make them part of your meals every day.


Vegetable oils, like canola, flaxseed, soybean, and some nut oils contain alpha-linolenic acid (ALA), a type of Omega 3 fatty acid. All of these are great sources of Omega 3 as they can be easily incorporated into other dishes and recipes. All you have to do is make the switch to oils high in ALAs when cooking or making a salad.


Some greens contain alpha-linolenic acid (ALA) like the oils above. These sources of Omega 3 include salad greens, spinach, kale and Brussels sprouts. If you're not keen on eating a salad every day there are many ways to use greens in other recipes (spinach in your scrambled eggs, for example) and delicious ways to prepare them by themselves. Brussels sprouts may be maligned by some people, but I would suggest that they haven’t tried them roasted with chestnuts, red onions, cranberries and sage. With a little imagination these ALA-high veggies can become the centerpiece of a host of truly delicious recipes.


Fish contains the other types of Omega 3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Our bodies partially convert ALA to EPA and DHA, so these acids found in fish are widely considered as beneficial as ALA. Sushi is perfect for direct delivery of these acids, but if raw fish isn’t your thing then a piece of steamed or grilled salmon is just as good. Serve up with some kale and a drizzle of walnut oil for an Omega 3 extravaganza.

Now that you hopefully are a little more clued in to common sources of Omega 3 you can incorporate them into your meals. If you aren't much of a cook you can simply add flaxseed oil to a morning shake or fresh juice. Use our tips in order to get the Omega 3 your body needs to stay on form.