If taking supplements, to obtain the desired intake, be sure to read labels and check serving size of the omega-3 portion of the total fish oil. You may need to take more than one capsule of most supplements in order to obtain the recommended 2,000 mg of omega-3 fatty acids. Look for grams of omega-3 fats. Specifically, EPA and DHA have the greatest benefit (not grams of "fish oil").
To determine your risk of inflammation, consider taking a HIPAA compliant DNA test which comes with a $100 instant credit for personalized vitamins.
Below is a list of plant-based Omega 3 options that I incorporate into my diet daily - in addition to taking an omega 3 supplement.
- Flaxseed. Find flaxseed whole or ground or as an oil and mix them into yogurt, or baked goods.
- Hemp Seeds. Incorporate hemp seeds into granola, smoothies, oatmeal, and salads.
- Walnuts. Walnuts have more omega 3 than any other tree nut. Incorporate walnuts into meals and snacks as a simple, tasty, and convenient way to add satisfying nutrients to your diet such as fiber, proteins, and good fats.
- Chia seeds. Loaded with 5 g of omega-3’s in just 2 tablespoons, these tiny seeds are a nutritional powerhouse that also deliver fiber, protein, and calcium. Add versatile Chia seeds to smoothies, salads, or salad dressings, baked goods, oatmeal, and yogurt.
- Edamame. If you haven’t already, give edamame a try! 1/2 cup serving offers 20% of your daily omega threes, plus protein, fiber, and other essential nutrients. Enjoy as a snack or add to dishes like stir-fries or salads.
- Whole plant foods have the anti-inflammatory nutrients that your body needs. So, eating a rainbow of fruits, veggies, whole grains and legumes is the best place to start.
- Eat less red meat. Red meat can be pro-inflammatory. Try substituting your lunchtime beef with fish, nuts or soy-based protein a few times a week.
- Cut the processed stuff. Sugary cereals and drinks, deep-fried food, and pastries are all pro-inflammatory offenders. They can contain plenty of unhealthy fats that are linked to inflammation.