Boost Your Health with Foods Rich in Omega-3s
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.

Flaxseeds: One tablespoon of flaxseeds offers more than double the amount of the daily-recommended ALA omega-3 fatty acids, plus they deliver 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.

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.

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.

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.

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.

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.