Good Fatty Acids and the Best Way to Get Them in Your Diet

If you’ve been staring at that giant bottle of fish oil pills in your medicine cabinet, dreading taking the next pill, you’re not alone. Though many people are aware of the benefits of the good fatty acids found in fish oil, not everyone relishes the idea of taking it in pill form. Fortunately, there are other ways to get daily recommended amount of fish oil, and some of them are a bit more fun than taking a pill. Here’s what you need to know about other omega-3 acids and good fatty acids.

Here’s proof you’re not alone if you don’t like swallowing pills to improve your health: Supplement Trends—Pills Are So Yesterday

Get Good Fatty Acids from a Pill

One of the most well-known ways of getting omega-3 fatty acids into your system is by taking a fish oil capsule. But some people are sensitive to these pills and in many instances, there’s a fishy aftertaste that can happen after taking them. Of course, the better fish oil tablets generally don’t have an aftertaste, but sometimes people just don’t like them. I get it—I’ve experienced that aftertaste and it’s terrible! Of course, some people are vegetarians who don’t eat fish, and others eat a vegan diet and likewise aren’t interested in ingesting a fish oil product. If this describes you, the good news is you don’t have to miss out on the benefits of good fatty acids completely, because you can still get them by taking algal oil products. These are capsules that feature fatty acids from algae rather than fish, so they are a perfect solution if you want the benefit of good fatty acids without the fishy taste.

Find out why fish oil makes the cut: My Well-Rounded List of Supplements for Fitness

Good Fatty Acids from Fish

It’s kind of a no-brainer that if you want more good fatty acids in your diet, you can, well, eat more fish. The types of fish with the most oil in them include salmon, tuna, herring, lake trout, mackerel, and sardines. If you want good fatty acids from the source, eat one of these fish options two or three times a week, and you’ll get plenty of good fatty acids in the freshest, most natural way possible.

Good Fatty Acids from Liquid Fish Oil

If you don’t like or have easy access to fresh fish and also aren’t a fan of swallowing big pills, you’ll be happy to know you can fulfill your need for good fatty acids from liquid fish oil. You can simply drink it from a spoon by itself, or mix it in with your favorite food or drink. Be sure to follow the dosing instructions on the package when you buy liquid fish oil, and you’ll be on your way to reaping the rewards of good fatty acids. I’ve not tried this, but can’t imagine that it’s not fishy tasting, so if you try it, please report back!

Add Good Fatty Acids To Your Diet Without Eating Seafood

Let’s say you don’t like fish…or algae…or anything that comes from the sea. Don’t worry, you can still get the good fatty acids you’re looking for, because there are some great non-seafood sources of omega-3 fatty acids. Some of the best options include flaxseed, walnuts, kidney beans, pinto beans, spinach, winter squash, and broccoli. Who knew, right? In fact, you can even add some good fatty acids to your favorite foods simply by cooking with olive oil, flaxseed oil, or canola oil. Even better, some foods you might already eat every day are fortified with fatty acids, such as certain brands of milk, juice, eggs, and yogurt.

Not sure if it’s worth it to put so much effort into getting some good fatty acids into your diet? You might change your mind when you find out how many health benefits you’ll get. Fatty acids can help prevent asthma, diabetes, obesity, dyslexia, psoriasis, osteoporosis, and more. Clearly, just eating a few foods or supplements full of fish oil can do a lot for your mind and body. Just choose the right source of fatty acids for you and then be sure to eat enough of it on a regular basis for best results.

You’ll find that most of these healthy combos have at least one source of omega-3 fatty acids in them: 5 Food Combinations That Pack a Powerful Nutritional Punch

More Resources on Good Fatty Acids:
Fish-Free Ways to Get Your Omega-3s
8 Easy Ways to Load Up on Healthy Omega-3 Fats
The Best Way to Take Liquid Fish Oil

The original version of this article was first published on FitFormula.