Omega-3 fatty acids have long been discovered to be an essential part of our diets. Omega-3 fatty acids are believed to have a role in fighting off many illnesses and diseases, including: cancer, Alzheimer’s, inflammation, developmental disabilities, and atopic diseases. Omega-3 fatty acids are most commonly known for being found in fish and fish oil supplements, but are also present in many other natural food sources. Omega-3 fatty acids are an essential part of your daily diet that the human body does not produce on its own.
Flax seeds contain 7483mg of omega-3 fatty acid per tablespoon. Though flax seeds are higher in omega-3 fatty acids than other foods, the omeg-3 fatty acids in flax seeds are not as easily converted by the human body. While flax seeds are still a great source of omega-3 fatty acids, your body will not absorb the full 7483 mg of omega-3 fatty acids.
Fish is, overall, the best source for omega-3 fatty acids. Some fish, such as salmon, contain higher amounts of omega-3 fatty acids than others. Salmon is also an easily accessible fish that can be cooked with ease. Many other types of fish also contain a great deal of omega-3 fatty acids, such as, mackerel, sardines, white fish, anchovies, and herring. Fish remains the most popular source of omega-3 fatty acids, both when consumed from fish or fish oil supplement’s.
Walnuts are the only nuts that are considered a significant source of omega-3 fatty acids. Walnuts contain approximately 2,664 mg of omega-3 per ¼ of a cup. While walnuts may not be your favorite snack, it is important to remember how versatile of an ingredient they are. Walnuts are easy to include in your daily diet, sometime without you really even noticing. Some great ways to sneak in this healthy little nut is by adding them to homemade granola, use them in pesto, or even ground up for a pie crust.
If you haven’t heard if chia seeds, you should check out my previous post on their benefits! Chia seeds are an up and coming super food that contain 2,457 mg of omega-3 fatty acids in one tiny tablespoon. Chia seeds also contain a great deal of protein and other essential nutrients. Chia seeds are extremely easy to fit into your daily diet; they are most commonly added to smoothies for and extra protein punch.
While leafy greens don’t contain as much omega-3 as the other mentioned foods, that doesn’t mean they aren’t worth pointing out. Leafy greens such as, kale, collard greens, turnip greens, spinach, watercress, Brussel sprouts, etc. are not only a rich source of omega-3 fatty acids but also an ideal source of fiber!