While you’re busy counting calories, making sure to get enough protein, and watching your carbs, there’s another macronutrient you may be ignoring: healthy fats.
These nutrients are just as important as energy-sustaining carbs and muscle-building protein. In fact, omega fatty acids are essential to keeping your body working at it’s best. Without them in your diet, you’d face issues with your hormones, brain functions, and immune and cardiovascular systems.
But, let’s face it: Nutrition is complex and most of us are dealing with schedules that only get more jam packed as the week progresses. So I can understand why we struggle to get the right balance of healthy omegas.
If you need a crash course in omegas before you start adding them to your diet, check out this article.
Now, having fish for breakfast may sound a little weird at first, but when it comes to smoked salmon, I promise you’ll change your mind.
When you go for thinly sliced smoked salmon, a mere 3-ounce service will give you tons of omega-3’s.
Plus, this same amount gives you as much as 15 g of protein for only 99 calories.
Just be careful not to overdo this tasty treat since it is still high in calories.
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Everyday I’m pleasantly surprised by how nutrient dense chia seeds are.
For such a small amount, there quite a few possible benefits.
Despite how tiny these seeds are, a mere 1 oz serving gives you 4,915 mg of omega 3s.
To weave them into your healthy diet, I like to sneak chia seeds into my oatmeal and my smoothies.
Flaxseeds
If you’re not a fan of fish or eggs, you could also sneak more omegas into your diet by eating more flaxseeds.
These teeny tiny dark brown seeds are loaded with essentials such as fiber, vitamin B1, manganese, and of course, ALA or alpha-linolenic acid (an omega 3).
Keep in mind that flaxseeds are similar to corn because the whole seeds can go undigested and pass right through your system. To reap all the benefits, be sure to ground up the seeds first before you enjoy them.
Hemp Seeds
Hemp seeds are one of those foods that doesn’t get enough credit for being a healthy allstar.
These nutritious seeds deliver a healthy dose of omega 3s to omega 6s in a 3:1 ratio.
To add them to your diet, reach for either unshelled hemp seeds or shelled seeds (called hemp hearts), which can be found at your local grocery store or nearest health food store.
You can also add hemp protein powder or hemp oil to your omega-boosting repertoire, too. The powder can be used in smoothies or for baking; the hemp oil can be used for salad dressings or low-heat cooking.
Walnuts
Nuts are awesomely good for you. They can provide a boost of nutrients, protein, fiber, reduce cholesterol levels just to name a few healthy benefits.
But the stand-out nut we’re highlighting today is the walnut. Its omega count is insane—2500 mg for just 1 oz.
To incorporate more walnuts in your diet, chop a few raw ones up and add them to your oatmeal, Greek yogurt, salads, and on-the-go snack bags.
Avocados
If you want the full lowdown on avocados, check out this article.
Avocados may not have an omega 3 count that’s as high as some of the other foods on our list, but with all of its benefits, it’s still worth weaving into your diet.
What About Dinner?
Reach for Mackerel or Herring
These two fish (on top of sardines and salmon) offer some of the highest omega 3 counts around.
To add more mackerel to your diet, try cooking it in a healthy oil at least once a week.
Most people choose to take a fish oil or omega 3 fatty acid supplement because they have no idea that adding more omega 3s to your diet is this easy.
What’s your take on omega-3 fatty acids? Have anything else you’d like to share? Let me know in the comments below!
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Mike Matthews is the founder of Legion as well as the author of several award-winning fitness books, including Bigger Leaner Stronger, Muscle for Life, and The Shredded Chef.
His simple and science-based approach to building muscle, losing fat, and getting healthy has sold over a million books and helped thousands of people build their best bodies ever, and his work has been featured in many popular outlets including Esquire, Men’s Health, Elle, Women’s Health, Muscle & Strength, and more, as well as on FOX and ABC.
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Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK or Canada, your order ships free when it’s over $99.
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We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
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Some popular pre-workouts are all-natural. Some contain the right mix of high-quality ingredients. Some provide clinically effective doses. But only Pulse checks each of these boxes.
Pulse doesn’t just “contain natural ingredients''—every ingredient is naturally sourced from plants and animals. Pulse contains no artificial or synthetic substances of any kind.
Every serving of Pulse contains 15.1 grams of active ingredients that have been shown to be safe and effective in peer-reviewed scientific research.
Every active ingredient in Pulse is backed by published scientific studies that show benefits in healthy humans.
Pulse contains no harsh stimulants that wind you up and burn you out. Instead, it contains a 1:1 ratio of caffeine and L-theanine, which produces a smooth energy rush and comfortable comedown.
We carefully examined 508 pages of scientific research to find out exactly what should and shouldn’t be in a pre-workout drink.
Every bottle of Pulse is guaranteed to provide exactly what the label claims and nothing else—no heavy metals, microbes, allergens, or other contaminants.
While these types of chemicals may not be as dangerous as some people claim, studies suggest that regular consumption of them may indeed be harmful to our health. And that’s why we don’t put any of them into our products.
Before you buy a sports supplement, you should know that it's clean, safe, and transparent. And that's exactly what Labdoor's third-party testing and certification means.
It's hard to know for sure, but this probably makes Pulse the most-popular all-natural pre-workout supplement in the world.
If you don’t absolutely love this product, just let us know, and we’ll give you a full refund on the spot. No forms or return necessary.
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab by Labdoor™, the gold standard of third-party lab testing.
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab, the gold standard of third-party lab testing.
This product doesn’t just “contain natural ingredients’’—every ingredient is naturally sourced from plants and animals. This product contains no artificial or synthetic substances of any kind.
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