Omega-3s are a fat source mainly found in plant-based foods and fatty fish. Omega-3s are touted for their health benefits, namely their anti-inflammatory properties, which promote brain and heart health, among other effects. Omega-3s must be acquired through food and are vital for normal cell function....READ ORIGINAL & FULL CONTENT FROM SOURCE |
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Whether you strive to follow an anti-inflammatory diet or not, adding foods high in omega-3s to your eating pattern benefits heart health, mood, cognition, and joint pain.
Omega-3 fatty acids exist in plant- and animal-based foods. Animal sources have higher concentrations of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), whereas plant-based foods are predominantly ALA.
Some foods that are high in omega-3s include the following:.
1. Salmon
A 3-ounce portion of wild Atlantic salmon contains nearly 1 gram (g) of DHA and 0.3 g of EPA. Omega-3 content varies depending on the salmon type and the fish’s fattiness.
2. Chia Seeds
A 1-ounce serving of chia seeds provides 5 g of ALA.
3. Flax Seeds
Like chia seeds, flaxseeds are rich in ALA. Ground flaxseeds contain 5.5 g ALA per 1-ounce serving.
4. Walnuts
A 1-ounce serving of walnuts has 2.4 g of ALA.
5. Sardines
A unique source of omega-3s, sardines boast roughly equal amounts of ALA, EPA, and DHA. One can (3.75 ounces) of sardines contains 0.5 g ALA, 0.4 g EPA, and 0.5 g DHA. Canned sardines come with or without the bones. However, the bones are safe to consume and provide calcium and vitamin D.
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