Boost Your Health with Foods Rich in
Omega-3s
Omega-3 fatty acids are a polyunsaturated fat essential for building healthy cells, slowing arterial plaque buildup, maintaining heart health and lowering the risk of stroke and chronic diseases. Adult men need 1.6 grams of omega-3s per day, while adult women need 1.1 grams. Oily fish are excellent sources of omega-3s, or you can find an abundance of omega-3s as well as other essential nutrients in the following plant-based sources.
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Flaxseeds: One tablespoon of flaxseeds offers more than double the amount of the daily-recommended ALA omega-3 fatty acids and delivers fiber, protein, vitamin A, magnesium and manganese. Find flaxseeds whole, ground or as an oil, and mix them into yogurt, baked goods or sandwich spreads.
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Canola Oil: A top cooking oil choice with a powerful punch of omega-3s, neutral-flavored canola oil is a great source of vitamins E and K. Use it for sautéing, stir-frying, roasting and baking.
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Edamame: If you haven’t already, give edamame a try! One half-cup serving offers 20% of your daily omega-3s, plus protein, fiber and other essential nutrients. Enjoy as a snack or add to pasta dishes, stir-fries and salads.
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Hemp Seeds: A three-tablespoon serving of hemp seeds contains more than half of your daily omega-3 needs, and they’re also an abundant source of plant protein, fiber, iron and magnesium. Incorporate hemp seeds into granola, smoothies, oatmeal and salads.
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Walnuts: Walnuts have more omega-3s than any other tree nut (2.5g/oz ALA). One ounce of walnuts (1 handful, 12-14 halves) also offers 4 grams of protein and 2 grams of fiber. Incorporating walnuts into meals and snacks is a simple, tasty and convenient way to add satisfying nutrients to your diet, such as fiber, protein and good fats.
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Chia Seeds: Loaded with 5 grams of omega-3s in just 2 tablespoons, these tiny seeds are a nutritional powerhouse that also delivers fiber, protein and calcium. Add versatile chia seeds to smoothies, salads or salad dressings, baked goods, oatmeal and yogurt.