Get Your Omega-3's Without Fish Oil

Treehugger writer Lloyd Alter wrote a piece last week about fish oil, and the impact that overfishing of the menhaden, which is the source of much of the fish oil we consume, is already having on parts of the Atlantic coast. Which got us thinking over here at Planet Green. If you want to make sure you're getting plenty of Omega-3s for heart health, but you want to do the green thing, where can you find them?

Keep reading to learn about Five Good Sources of Omega-3.

1. Flaxseed and flaxseed oil

You can buy flaxseed and sprinkle them on yogurt or cereal (just 1/8 cup of flaxseeds provides you with your recommended daily amount of Omega-3s), or buy the oil and add it to salad dressings or other foods. Flaxseed oil is also available in capsules, for those who would rather have their flax in pill form.

2. Walnuts

All nuts are decent sources of Omega-3s, but walnuts have a slightly higher level than other nuts.One-half cup of walnuts per day will provide you with your recommended daily amount of Omega-3s.

3. Dark leafy greens

Besides all of the fabulous vitamins and minerals green leafies provide, they're also good source of small amounts of Omega-3s.

4. Supplements derived from algae

Again, if you'd rather just take a pill and be done with it, you can look for supplements made from algae, which is what makes fish high in Omega-3s. Most health food stores seem to have them in stock, and you can also buy them online.

5. Seeds

Flaxseeds, mentioned above, are the best source of Omega-3s in the seed category, but all seeds, including sesame seeds and sunflower seeds, contain small amounts. Consider adding sesame seeds to steamed spinach or kale for a side dish that will provide you with plenty of nutrition and Omega-3s.

Of the five options mentioned above, the flaxseed and algae supplements provide you with the highest levels of Omega-3s. The others will add varying amounts of this important nutrient, but it's a good idea to try to incorporate all of them into your diet. And you can do it guilt-free, knowing that you are not contributing to the overfishing of an important member of the coastal ecosystem.