Fish oil is a type of supplement that provides you with the necessary omega-3 fatty acids your body needs. When you look up healthy diets, you probably come across omega-3s and how important they are. These help to provide energy, reduce the risk of heart disease, and are good for overall health. If you would prefer getting your omega-3 fatty acids from food instead of a supplement, keep reading.
Benefits of Fish Oil
First, it helps to know all the reasons why you want to have more fish oil in your diet. Fish oil is not only an important nutrient thanks to omega-3 fatty acids, but is also considered a superfood. As you know, superfoods contain a higher-than-normal amount of nutrients, so you know they are super good for you. Here are some reasons you should have more fish oil in your diet:
Reducing the Risk of Heart Disease – To start with, you can start taking fish oil if you are having issues with heart disease. If you are at risk for getting heart attack or stroke, you might be able to lower that risk somewhat just by taking a fish oil supplement, or eating more foods that are rich in fatty acids, such as salmon or tuna.
Helping with Osteoporosis and Bone Loss – Nobody wants to deal with osteoporosis and pain of the bones and joints when they start aging. No matter how old you are, you can still support your bones and muscles by adding more fish oil to your diet.
Reduce the Effects of Autoimmune Diseases – Autoimmune diseases often come with some serious flare-ups, that cause a lot of pain and even immobility. If this is something you struggle with, it is worth adding fish oil to your diet to see if it helps calm down those side effects.
Lower Your Risk of Diabetes – Anyone can get diabetes, but some people are already at a higher risk, such as if you are overweight or if it runs in your family. But you can reduce your risk by adding fish oil to your daily routine.
Improve Your Mental Health – Fish oil has also shown to have positive effects on stress, anxiety, and depression. It never hurts to try!
Fatty, Oily Fish Sources
Naturally, the main way to get more fish oil into your diet is through the actual fish sources. While most seafood and fish is good for you, to actually get your omega-3 fatty acids, you want the oily, fatty fish. This includes canned tuna and wild-caught tuna, mackerel, and salmon. You can eat this type of fish either for lunch or dinner with rice and veggies, in a salad, or even for breakfast on some whole grain toast. There are many ways to incorporate more fish into your diet.
Don’t forget that by adding fish to your diet, you have a few extra benefits. You will automatically get more protein into your diet without even really thinking about it. Many types of fatty fish, like salmon, also contain a good amount of potassium as well. Plus, if you are on a low-carb diet, the more fish, the better off you will be.
There are also some vegetables that contain omega-3 fatty acids, if you are not a fan of fish or if you follow a vegetarian or plant-based diet. This primarily includes mixed greens, particularly with your dark leafy green vegetables. Try to eat more spinach and kale, as it is more nutrient-dense and will give you a good amount of nutrients that you need. You can also try soy beans, soybean oil, and tofu to get fish oil.
Nuts and Seeds
Another way to get more fish oil and omega-3 fatty acids is by using flaxseeds or flaxseed oil. These seeds are nutrient-rich and all you need is about 2 tablespoons of flaxseeds a day. This is nearly half of the amount of omega-3s you need in a day. Add the flaxseeds to cereal or a smoothie. As far as nuts go, you can get these important nutrients from walnuts.

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