Omega-3s are “essential” fatty acids because the body isn’t capable of producing them on its own. Therefore, we must rely on omega-3 foods in our diet to supply these extremely beneficial compounds. omega-3 fatty acids are kind of awesome. They help prevent cardiovascular disease and arthritis. Here are ten foods high in omega-3 you can eat to ensure you get enough of them:
Among the many benefits of walnuts is their impressive omega-3 content. In fact, just a quarter of a cup provides more than your daily needs for plant-based omega-3 fatty acids. Walnuts contain lots of antioxidants, and may help prevent prostate and breast cancer. Another perk is their l-arginine content, which promotes good heart health.
Not only are beans a great source of belly-fat-fighting fiber, a single cup gives you nearly an entire day’s worth of omega-3s. Navy beans are packed with satiating protein, and brimming with vitamins and minerals and it can help battle diabetes and obesity.
Walnuts pack the most omega-3 punch of any nut or seed, and they’re also high in disease-fighting antioxidants. The benefits of walnuts include helping reduce blood pressure and decrease inflammation in the blood vessels during times of stress. Toss some into salads or eat a handful as an afternoon snack.
Perhaps the best known source of omega-3 fatty acids, salmon (5) is a great source of nutrients and good fats. Salmon is one of the most heart healthy fish out there—others, such as farmed tilapia, contain more unhealthy fatty acids. Fish are a rich source of omega-3s, but make sure they aren’t your only source—variety in nutrition is the foundation of a healthy diet.
Eggs turn up on many of our “best lists” because they are chock-full of protein, vitamins, antioxidants, and a fat-fighting nutrient called choline. Omega-3-enriched eggs are laid by hens that are fed flax seeds, chia seeds, and fish oil, thereby automatically improving your cluck!
They may be disarmingly salty, but they’re also packed with omega-3 goodness. A 20 gram pile of fresh anchovies (8) contains 300 milligrams of omega-3, a significant chunk of your recommended daily intake.
These nutty-tasting seeds of Chia Pet fame can be added to salads, smoothies, stir-fries and more to give your meals an omega-3 boost, and a tiny shake each morning on your cereal ensures you’re hitting your daily quota.
cabbage contains 40 milligrams of omega-3 fatty acids per serving, complemented by 30.3 milligrams of omega-6 fatty acids—a modest but appreciated addition to any salad. As for its other nutrients, a serving of cabbage will provide you with 20% of your daily vitamin A needs and 85% of your daily vitamin C needs. It is a good source of iron, calcium and magnesium and an even better source of potassium and manganese.
A single tablespoon of caviar contains one gram of omega-3 fatty acids. It contains various amounts of many vitamins, namely vitamin A, B2, B6, B12, B44, C and D. It contains a good amount of sodium, phosphorus, magnesium, calcium and potassium. Note that caviar contains quite a bit of sodium and cholesterol, so it’s best to limit your intake to 30 to 50 grams per serving.
Cauliflower is loaded with omega-3 fatty acids and other essential nutrients like potassium, magnesium and niacin which help to promote a healthy heart.