1. Salmon:
- Salmon is an excellent source of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
2. Mackerel:
- Mackerel is a fatty fish rich in omega-3s. It also provides other essential nutrients like vitamin D.
3. Sardines:
- Sardines are a small, oily fish that’s packed with omega-3 fatty acids. They are also a good source of calcium and vitamin D.
4. Anchovies:
- These tiny fish are not only rich in omega-3s but also a good source of protein and calcium.
5. Chia Seeds:
- Chia seeds are plant-based and a great source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid.
6. Flaxseeds:
- Another plant-based source, flaxseeds are rich in ALA and can be easily added to various dishes.
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7. Walnuts:
- Walnuts are a good source of ALA and can be a convenient snack to boost your omega-3 intake.
8. Hemp Seeds:
- Hemp seeds are rich in ALA and can be sprinkled on salads, yogurt, or incorporated into smoothies.
9. Canola Oil:
- Canola oil is a cooking oil that contains a decent amount of ALA. It can be used in various culinary applications.
10. Edamame:
- Edamame, or young soybeans, are a plant-based source of omega-3s and can be enjoyed as a snack or added to salads.
11. Brussels Sprouts:
- Brussels sprouts contain a small amount of ALA and can contribute to your overall omega-3 intake.
12. Eggs:
- Omega-3 enriched eggs are produced by hens fed a diet high in omega-3-rich foods. These eggs contain more omega-3s than regular eggs.
Incorporating a variety of these foods into your diet can help ensure you get a good balance of different types of omega-3 fatty acids.
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