Don't like sardines? These 4 foods do even better on the omega-3 front
Sardines are often presented as one of the best foods for filling up on omega-3s. Nutritionally speaking, it has a lot going for it. But in reality, not everyone is a fan. Its taste, smell and texture are just some of the reasons why many people prefer to avoid it.
And if you don't like sardines, chances are you're not keen on other oily fish either.
The good news is that omega-3 is not only found in fish. There are several plant-based sources that are easy to incorporate into your daily diet, and sometimes even richer than sardines, so you can increase your intake without forcing yourself.
Here are 4 foods you need to know about if you want to consume more omega-3s, while staying true to your tastes!
Why are omega-3s so important?
Omega-3s are among the so-called "essential" fatty acids. This means that our bodies cannot manufacture them on their own. They must therefore be supplied through the diet.
They play an important role in a number of mechanisms:
- heart function
- brain health
- memory and concentration
- vision
- regulation of certain inflammations
This is why nutritional recommendations insist on their regular consumption. And contrary to popular belief, it's not necessary to consume large quantities. Regularity is far more important than a single dose.
Plant Omega-3s: what you need to know
The omega-3s found in plant foods are mainly in the form of ALA. This is not exactly the same form as that found in fish, but the body can transform some of it into EPA and DHA.
This transformation is not very efficient, but that doesn't make these foods useless - quite the contrary. When eaten regularly, they make a real contribution to omega-3 intake.
So the idea is not to look for a miracle food, but to vary the sources and integrate them into your daily diet.
1) Chia seeds, among the richest in omega-3s
Chia seeds are veritable omega-3 concentrates. By weight, they contain far more than sardines, making them one of the best vegetable sources available.
They also have a practical advantage: their taste is very neutral. They don't really alter the flavour of the dishes they're added to.
They can be used in a number of ways:
- in yoghurt
- in a smoothie
- in porridge
- in a apple purée
- or simply sprinkled on a salad
They can also be soaked in a liquid, giving them a jelly-like texture much appreciated in quick desserts.
2) Flaxseed, effective and affordable
Flaxseeds are another excellent source of plant-based omega-3s. In fact, they are among the foods with the highest concentration of ALA.
However, there's one important point to bear in mind. For omega-3s to be properly assimilated, flaxseeds need to be ground. Whole seeds often pass through the digestive system undigested.
Once ground, however, they are very easy to incorporate:
- in yoghurt
- in soup
- in cake batter
- in homemade bread or muffins
They have a discreet, slightly nutty taste that goes down well in everyday recipes.
3) Nuts, simple and easy to eat
Walnuts are undoubtedly one of the easiest sources of omega-3 to incorporate. No cooking, no complicated preparation.
A small handful of walnuts already provides an interesting quantity of omega-3s, making them a practical ally for snacks or quick meals.
They're easy to eat:
- for breakfast
- as a snack
- in a salad
- in a dessert
- or simply on their own
It's an ideal solution for those who want to improve their diet without radically changing their habits.
4) Rapeseed oil, an easy daily reflex
We don't often think about it, but rapeseed oil is naturally rich in omega-3. It has the advantage of being very easy to use, especially as a seasoning.
In a vinaigrette, on vegetables, with legumes or cereals, it allows you to increase your intake effortlessly.
However, it's best not to heat it too much, to preserve its nutritional qualities.
A good rule of thumb is to alternate olive oil and rapeseed oil, depending on use.
Do you have to eat these foods every day?
Not necessarily all at once.
But the best thing is to eat them regularly, in varying amounts.
One day chia seeds, the next walnuts, then a canola oil vinaigrette. It's this variety that makes it possible to provide omega-3s over time, without getting bored.
Adèle Peyches
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