How to Use Omega 3 Fish Oil in Cooking

Omega 3 fish oil is one of the best ingredients in fish. It has been shown to improve overall health levels by promoting efficient and strong heart action. By increasing the amount of Omega 3 fish oil in your diet, you can help to stave off heart disease, strokes, heart attacks and a variety of other potential conditions.

Cooking with Omega 3 fish oil is relatively easy if you enjoy a diet rich in different types of fish. Making use of this oil can be a bit harder if you’re a vegetarian, however, as the potential sources of Omega 3 are much more limited without the use of meat. Read on for a brief guide on how to use Omega 3 fish oil in your cooking for a delicious, healthy dining experience.

Using Fish

The best way to include Omega 3 fatty acids in your diet through natural means is by cooking with fish. Fatty fish like salmon, herring and sardines contain a wealth of this type of fatty acid in their natural oil. Simply eating these fish about twice per week will provide your body with an adequate dosage of Omega 3. When you prepare these and other fish, it’s best to cook them in a healthy way. Avoid frying them or cooking them in heavy amounts of butter, as this can essentially negate the benefits of eating the Omega 3 fish oil. Rather, try baking them with a mixture of herbs or vegetables for a healthy, tasty meal that is rich in Omega 3.

All fish contain a certain amount of Omega 3 fish oil, although the fatty fish listed above tend to have the highest concentration of it per their weight.

Other Foods

There are a number of other foods that can also provide you with Omega 3 fatty acids. These generally do not have the same high concentration of this beneficial nutrient as fish, but they’re good if you’re a vegetarian or if you’re looking for a bit more variety in your cooking. Some of these foods include walnuts, flax seeds, soybeans, tofu, flax seed oil and eggs. Get in the habit of cooking with flax seed oil instead of butter, olive oil or some other type of cooking oil. Flax seed oil is lower in saturated fats than many of the alternatives, and it has a certain percentage of Omega 3 fatty acids, which are beneficial.


Finally, you can achieve your Omega 3 needs by taking a fish oil supplement. Most doctors recommend taking between 1 and 4 grams of fish oil by supplement per day, but only if your diet will not regularly include any of the Omega 3-rich foods above. Supplements of this kind are available at vitamin stores and at many groceries. Omega 3 fatty acids in supplement form are just as beneficial as those found in foods naturally.


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