Some foods in the grocery store now have added omega-3 fats. To learn more about fish and mercury, read Get the real scoop on fish and mercury. However, children and women who are pregnant, breastfeeding or may become pregnant should limit certain types of fish due to the higher levels of mercury that may be present. Use flaxseed, canola or soybean oil on salads or when cooking or baking.Įating fatty fish provides many health benefits. Use non-hydrogenated margarine made from canola or soybean oil on toast or when cooking or baking. Make Stove-Top Broccoli and Mushroom Quiche with omega-3 eggs. Try Tofu Vegetable Soup or Sweet Chilli Tofu Stir-Fry.Īdd walnuts to yogurt, salads or baked goods. Omega-3 fats are also found in vegetable oils like flax seed, canola and soybean oils.Īdd ground flaxseeds to cereal, oatmeal and yogurt or add it to baked goods.Īdd soybeans or tofu to stir fry dishes. The body can absorb the omega-3 when the flaxseed is ground. Very little of the omega-3 fat is absorbed from flax seeds because the seed is very hard to digest by the body. Tips for getting ALAĪLA is found in foods like flax seeds, walnuts, soy products and omega-3 enriched products like eggs, milk and margarine. To get enough EPA and DHA, it is recommended to eat fatty fish at least twice per week. How much fish should I eat to get the health benefits of omega-3 fats? Try canned sardines as a snack with whole grain crackers. Use anchovies or sardines as pizza toppings. Add sliced grapes, diced apples and walnuts for extra crunch. Use canned salmon to make a quick salmon quiche for dinner. Use baked rainbow trout to make a wrap with romaine lettuce, grated cheese, a little mayonnaise and whole grain tortilla. Use a low sodium sauce, orange-ginger or lemon-dill for seasoning. Tips for getting EPA and DHAĮPA and DHA are found in fresh, canned or frozen fatty fish like salmon, mackerel, anchovies, sardines, herring, Arctic Char and trout. The three types of omega-3 fats are:Īll three types of omega-3 fats are important to have in your diet. Omega-3 fats are considered essential as our bodies can’t make them on their own. In babies, omega-3 fats help with brain, nerve and eye development. Omega-3 fats may help lower your risk of heart disease. Omega-3 fats have health benefits for adults and children. What are the health benefits of omega-3 fats?
#Omega 3 high foods how to#
Read on to learn more about what foods have omega-3 fats and how to add them to your diet.
Omega-3 fats are essential fats and are an important part of a balanced diet. You have probably heard a lot about omega-3 fats.
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