FOOD NEWS
Foods That Aren't Fish But Still High In Omega-3s
BY Catherine Brookes
1. Chia Seeds
One of the most potent plant-based sources of omega-3s, chia seeds pack an impressive 5 grams of alpha-linolenic acid (ALA) per ounce.
These seeds are loaded with nutrients, fiber, protein, and essential minerals. You can easily sprinkle them as a garnish, toss them into your baked goods, or make a chia pudding.
2. Flaxseed
Flaxseeds are another excellent plant-based source of omega-3s, with about 2 grams of ALA per tablespoon. Additionally, they're packed with fiber, protein, and lignans.
You should ground the flaxseeds to get the most nutritional benefit. Whole flaxseeds can pass through the digestive system undigested, meaning your body won't absorb the nutrients.
3. Walnuts
With 2.57 grams of ALA per ounce, walnuts are an excellent source of omega-3s. Eating these nuts comes with many other benefits, too, since they're rich in polyphenols.
There are many ways to enjoy walnuts, everything from eating them by the handful or adding them to your breakfast bowl to using them in your baked goods or savory dishes.
4. Soybean Oil
Often overlooked as a source of omega-3s, soybean oil is a common cooking oil that provides nearly a gram of ALA per tablespoon and is a good dose of vitamin K.
However, soybean oil is high in omega-6 fats, which are linked to some negative effects. You can use it for sautéing and stir-frying food or light vinaigrettes and marinades.
5. Hemp Seeds
Hemp seeds are deemed a superfood, as they come with many health benefits, including a generous 2.6-gram dose of ALA per 3-tablespoon serving.
While they can be eaten whole, shelling and grinding them will help your body to absorb their nutrients. You can sprinkle them in your food or use them in baking or savory dishes.