7 Omega-3 Rich Foods If You Don’t Eat Fish

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7 Omega-3 Rich Foods If You Don't Eat Fish

There are many delicious foods that can help you get the benefits of omega-3 fatty acids, which are good for your heart, brain, and help reduce inflammation in the body. And fish is often recommended if you want omega-3s. But if you don’t eat fish, these 7 foods are rich in omega-3s. 

7 Foods Rich in Omega 3 

1. Canola oil

Canola oil is the richest in omega-3 fatty acids of any vegetable oil used for cooking. It contains 1,300 milligrams of alpha-linolenic acid per tablespoon, which is in line with the National Institutes of Health’s recommended daily intake of 1,600 milligrams for men and 1,100 milligrams for women. You may already have a bottle of canola oil in your pantry. Many chefs use canola oil in their cooking because it has a high smoke point of 468 degrees Fahrenheit, meaning the oil will start to smoke once it reaches this temperature, making it ideal for frying, stir-frying, and baking a variety of foods.

2. Flax seeds

Flaxseeds are rich in an omega-3 fatty acid called alpha-linolenic acid (ALA), which your body can convert into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both of which are omega-3 fatty acids found in fish, according to the Harvard Medical School Family Health Guide. With its nutty flavor, you can add flaxseed oil to smoothies or use ground flaxseeds in bread. One tablespoon of ground flaxseeds contains about 2,350 milligrams of omega-3 fatty acids, while one tablespoon of flaxseed oil contains as much as 7,249 milligrams. If you’re looking for more reasons to add flaxseeds to your shopping cart, check out these 10 reasons why flaxseeds are โปรโมชั่น ufabet healthy.

3. Wild rice

A half-cup serving of wild rice (which is actually a grass, not a grain) has 159 milligrams of omega-3 fatty acids. It also has almost twice the protein and fiber of brown rice. It’s also rich in B vitamins, manganese, zinc, potassium, phosphorus, and magnesium, yet is low in calories. Try this recipe for wild rice, brown rice, and toasted pecans.

4. Eggs

Eggs can be made even more nutritious when flaxseed and canola oil are added to the chickens’ diets. This allows the supplemented chickens to produce eggs that are rich in important nutrients, especially healthy omega-3 fatty acids. Eggland’s Best brand eggs are extra high in omega-3s, with each egg containing 115 milligrams of omega-3s – twice as much as a typical egg.

5. Japanese peas

Edamame is rich in 280 milligrams of plant-based omega-3 fatty acids, making it a great source of protein and fiber for vegetarians. It also has 8 grams of protein and 4 grams of fiber per 1/2 cup, helping to keep you feeling full longer, making it a healthy snack.

6. Walnuts

Walnuts are rich in heart-healthy polyunsaturated fats, especially omega-3 fatty acids, which are high in 2,500 milligrams per ounce. If you use walnut oil in your stir-fry instead of olive oil, you’ll get 10 times more omega-3s. Walnuts can be eaten as a snack or used in a variety of dishes. Find out more about the health benefits of walnuts and how to use them in your cooking.

7. Dairy products

According to a study in the Asia Pacific Journal of Clinical Nutrition, milk from grass-fed cows, sheep, and goats contains higher levels of omega-3 fatty acids than milk from animals fed other types of diets. To increase your omega-3 intake even more, look for dairy products that say they’re fortified with omega-3s on the label.