15 Recipes Rich in Omega-3 Fatty Acids | The Nutritionist Reviews
Tuesday, July 30, 2019

15 Recipes Rich in Omega-3 Fatty Acids

15 Recipes Rich in Omega-3 Fatty Acids along with food sources of omega-3, why omega-3 is important and recommendations for omega-3 supplements.

Omega-3 is such an important nutrient and many people's diets (including my own) are often lacking in omega-3 fatty acids. The most important kinds of omega-3s are EPA and DHA which are found in fish oil. EPA and DHA play supporting roles in heart health and by consuming EPA and DHA, you may reduce the risk of coronary heart disease. Today, I want to share a little bit more information about sources of omega-3, recipes rich in omega-3 and omega-3 supplements that I like.


Food Sources of Omega-3 Fatty Acids

There are quite a few sources of omega-3 fatty acids in the form of ALA such as flax seeds, chia seeds and walnuts. EPA and DHA mostly come from fish and fish oils. I try to get a mix of all of the types of omega-3 fatty acids in my diet. I eat chia seeds pretty much daily and sometimes eat ground flax which are the main sources of omega-3 in my diet.

Honestly, I'm not great about eating fish (though my kids are pretty awesome and love fish). Some of the fish that are rich in EPA and DHA are salmon, herring, sardines, cod, trout, sea bass and mackeral.

Omega-3 Supplements

Since I am not great about eating fish and feel that it is so important to get enough omega-3 in my diet (especially while pregnant and breastfeeding- though it is important anytime!), I take a daily omega-3 supplement. I like the Rosita Extra Virgin Cod Liver Oil softgels. It also comes in an oil form but my favorite way to take it is in the form of the softgels. Cod liver oil is known to support the bones, muscles, joints and eyes. It is rich in omega-3 fatty acids and, unlike other fish oils,* also naturally contains vitamins A and D.

The Rosita Extra Virgin Cod Liver Oil softgels do not need to be refrigerated and are a good way to get your omega-3 without the fishy taste since you just swallow the pills. The fish that they use are wild caught and sustainably harvested from northern Norway. They use a cold-process extraction technique to separate the oil from the livers. What’s more, Rosita isn't just cold processed, it’s raw! This is notable because other "cold processed" oils are extracted cold, but then end up going through a high heat process that damages and reduces the nutrient content. Yet the entire Rosita process is cold, which protects all of the oils precious, naturally occurring nutrients. They take the fish and are able to turn it into fresh oil within hours. It gives you 143 mg of EPA and 195 mg of DHA. 

I take my three softgels each morning after breakfast. It is important for pregnant women to get enough omega-3 fatty acids to support brain health in baby and for breastfeeding moms as well. I actually put them in pill containers which have the days on them because otherwise, I tend to forget and can easily see this way if I took my vitamins. Kids can take 1 softgel a day to get their omega-3.

I like knowing that I am getting enough omega-3 in my diet along with trying to eat omega-3 rich foods!

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