Omega-3 fatty acids perform a range of functions in your body: They help regulate blood cholesterol levels, improve brain functioning and contribute to the health of your skin. Since your body cannot synthesize omega-3 fatty acids within your cells, the fatty acids must come from the foods that make up your diet. You can get more omega-3 fatty acids in your diet by consuming the nutrient from a range of plant and animal sources.
Step 1
Introduce omega-3 fatty acids into your diet through consuming flax seed and flax oil. A healthy source of these fatty acids, flax seeds also contain high levels of dietary fiber and chemicals called lignans that may help reduce your risk of cancer, according to the University of Maryland Medical Center. Consume flax seeds or flax oil as additives to foods you may already enjoy. Add ground flax seeds to oatmeal or cereal, or add ground flax seeds or flax oil to juices and smoothies.
Step 2
Consume nuts. A number of nuts contain omega-3 fatty acids; walnuts are a rich source of the nutrient, according to the Linus Pauling Institute at Oregon State University. Add nuts to salads, soups, cereals and oatmeal, eat the nuts on their own as a snack or even try adding nuts to juices and smoothies. Introduce nuts to your meals to consume the five one-ounce servings recommended by the Linus Pauling Institute.
Step 3
Obtain omega-3 fatty acids from fish. Fish flesh provides a rich source of omega-3s, so consuming either the fish flesh or fish oils provides your body with these essential fatty acids. Grill, steam, bake, poach or boil fatty fishes -- such as salmon -- as a healthy source of omega-3 fatty acids and healthy protein. The Harvard School of Public Health recommends eating one to two servings of fatty fish weekly to reap the benefits.
Step 4
Consume omega-3 fatty acid capsules to supplement omega-3 fatty acids not obtained from your diet. The Harvard School of Medicine recommends that individuals who do not consume omega-3 fatty acid-rich foods regularly may benefit from taking a 500-mg omega-3 supplement.
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