7 Ways to Eat More Omega-3 Foods

There are many rich foods to help you reap the brain-boosting, inflammation-fighting and heart-healthy advantages of omega-3 fatty acids.

Flaxseed Oil

Flaxseed possesses a kind of omega-3 called alpha-linolenic acid (ALA). Your body converts flaxseed oil to docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA), both of them are found in fish. With its slightly nutty flavour it has, you can bake loaves of bread or use the oil in smoothies. Two tablespoons of ground flaxseed hold 3,800 mg of ALA omega 3s.

Canola Oil

This oil has the largest amount of omega-3 fatty acids of all common cooking oils. You probably already have a small bottle of it in your kitchen cabinet. Many chefs prefer it for its high smoke point of 468°F—the temperature at which it starts to smoke and lose frying quality—which makes it versatile for stir-frying, cooking, and baking.

Wild Rice

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One-half cup of raw wild rice which is a grass, not a grain, holds 240 mg of omega-3 fatty acids. It also carries almost twice the fibre and protein as brown rice. It is high in B vitamins, manganese, zinc, potassium, phosphorus and magnesium while being comparatively low in calories.

Enriched Eggs

Eggs can be enriched when canola and flaxseed oil is added to the hen feed, helping the chickens hatch eggs that hold the essential nutrients. Best eggs are especially high in omega-3s: Each egg contains around 115 mg, which is almost twice as many of such healthy fats as regular eggs.

Soybeans

A half-cup serving of boiled green soybeans (edamame) carries around 300 mg of plant-based omega-3 fatty acids. They make them an especially excellent source of the essential nutrients for vegetarians. Edamame is also very rich in protein and fibre, which is best for a healthy, satisfying snack anywhere anytime.

Walnuts

Walnuts are quite rich in heart-healthy polyunsaturated fats, and they also pack in an ample amount of omega-3s. You can cook veggies and stir-fries them in walnut oil rather of olive oil for at least ten times the amount of omega-3 acids.

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