Fatty fish are the richest sources of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Examples include salmon, mackerel, sardines, trout, herring, and anchovies. Aim to include fatty fish in your diet at least twice a week to meet your omega-3 needs.
Flaxseeds are an excellent plant-based source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. Ground flaxseeds are more easily absorbed by the body than whole seeds. Sprinkle ground flaxseeds on oatmeal, yogurt, salads, or smoothies to boost your omega-3 intake.
Chia seeds are another plant-based source of ALA omega-3 fatty acids. They are also high in fiber, protein, and antioxidants. Add chia seeds to your breakfast cereal, yogurt, or smoothies, or use them to make chia pudding for a nutritious omega-3-rich snack.
Walnuts are a tasty and convenient source of ALA omega-3 fatty acids. They also contain antioxidants and polyphenols that have additional health benefits. Enjoy a handful of walnuts as a snack or add them to salads, oatmeal, or baked goods for a nutritional boost.
Hemp seeds are rich in ALA omega-3 fatty acids and are also a good source of protein, fiber, and essential minerals. Sprinkle hemp seeds on salads, yogurt, or cereal, or blend them into smoothies for an easy way to increase your omega-3 intake.
Soybeans, including edamame (young soybeans), are a plant-based source of omega-3 fatty acids, particularly ALA. They are also high in protein, fiber, vitamins, and minerals. Enjoy steamed edamame as a snack or add them to salads, stir-fries, or soups.
Canola oil is one of the few vegetable oils that is a good source of ALA omega-3 fatty acids. Use canola oil for cooking, baking, and salad dressings to increase your omega-3 intake.
Seaweed, particularly nori, is a unique plant-based source of EPA and DHA omega-3 fatty acids. It is commonly used in sushi rolls and can also be enjoyed as a snack or added to salads and soups for a nutritional boost.