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Omega-3 Sources
Ella Tan
  • On April 22, 2015

What do you think of when we say Omega-3? Betcha it’s salmon. The good news is that Omega-3 fatty acids also come from nuts and oils, which is great for our vegetarians and vegans  – or even those who just can’t stand the strong taste and smell of fatty fish like salmon. Let’s explore simple ways you can include Omega-3 in your everyday meals.

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For a quick check of whether you’re getting Omega-3 in your daily diet, run through our list. If you think you don’t get enough of this essential fat, consider taking a supplement.



  1. Flax seed
  2. Walnuts
  3. Sardines
  4. Beef
  5. Soybeans
  6. Tofu
  7. Shrimp

Easily available in the form of soft gel capsules from pharmacies and health stores, you just need to make a habit of taking your required daily amount. Many people resort to quick fixes such as instant meals or takeaways, and can’t get these healthy fats into their daily meals. Some may simply not like the taste of the foods listed above. So what exactly are in these soft gels usually containing krill or fish oils?

A krill oil soft gel contains 100% krill oil from Antarctic Krill. Fish oil soft gels tend to contain oils from different types of cold-water fish such as mackerel, tuna, salmon, sturgeon, mullet, bluefish, anchovy, sardines, herring, trout, and menhaden.

Vegetarian options come in the form of flax seed oil soft gel capsules. They are produced from oils that have been carefully extracted without the use of hexane or added heat. This cold extraction process helps to preserve the delicate chemical structure of Omega-3, Omega-6 and Omega-9 fatty acids that are naturally available in flax seed.

Caution: Too much Omega-3 can result in bleeding and bruising. Do follow the instructions and check with your physician.

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