Include the following foods in your food-lifestyle to benefit from the amazing health-enhancing properties of all types of Omega-3s.
Flaxseed is the richest source of ALA. Meet your Omega-3 needs with 2 tablespoons of ground flaxseed (3,800 mg of Omega-3s). Learn more about storing and using flaxseed. Don't stop with this seed! Pumpkin seeds and hemp seeds also contain ALA.
This coldwater fish contains between 900 and 1,800 mg of DHA and EPA per 3-oz serving. While salmon is the most talked about source of Omega-3s, the same size serving of lake trout can contain more (1,700 mg), while herring, halibut and flounder are also good sources of Omega-3s. Aim for 2 servings (3-4 ounces cooked portion) of fish weekly.
Omega-3-enriched eggs contain all three types of omega-3 fatty acids, thanks to adding flaxseed or algae to the diets of egg-producing hens. These specialty eggs contain about 60-150 milligrams of Omega-3's per egg. That may seem like a small amount compared to these other sources, but it's still three times the Omega-3's you'd find in ordinary eggs, making enriched eggs another convenient way to get your Omega-3s if you're not a fish eater. Up to 4 of these eggs weekly can easily fit into your heart-healthy lifestyle, according to the American Heart Association.
Another excellent source of ALA (2,600 mg in 1 oz), walnuts can be sprinkled on salads, cereal, oatmeal and added to your favorite baked goods. Other nuts that contain omega-3s include pecans and butternuts (also called white walnuts).
This tiny fish are rich in DHA and EPA, and less expensive than other types of fish. Add them to sandwiches, pizzas, salads or as a topping for snack crackers or bread. Since canned sardines are higher in sodium, balance out your meal with low sodium fruits and veggies.
Adapted from 7 Super Sources of Omega 3's by Nicole Nichols
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