Omega-3 fatty acids are vital for the health of the heart, brain, and metabolism, but still, a lot of people use walnuts as their main plant-based source. To be sure, walnuts are good for you; however, they mostly offer alpha-linolenic acid (ALA), which the body changes very sparingly to the more potent omega-3s, EPA and DHA. Hence, their omega-3 influence may be quite limited. Luckily, quite a few other foods contain more omega-3 or provide EPA and DHA straight away; thus, they are more efficient in this way to help the cardiovascular system, lower the inflammatory response, and keep the brain healthy. Research has revealed several choices, from oily fish to seeds and marine-based sources that have a higher omega-3 concentration than walnuts.
Simple ways to add high Omega-3 foods to your diet other than walnuts
Walnuts contain a lot of alpha-linolenic acid (ALA), which is one of the omega-3 fatty acids. However, there are three different foods that have more ALA than walnuts, and also quite a few that have two other types of omega-3 fatty acids called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).By knowing these substitutes, you will be able to make better dietary decisions and get the maximum health benefits from omega-3s in your daily meals.
Flax oilOmega-3 content: One tablespoon of flax oil contains 8.5 grams of ALA.A study published onSpringer Nature shows that flaxseed oil is the richest plant source of plant-based omega-3s you can eat.Flaxseed oil may have heart-protective and anti-inflammatory properties. Flaxseed oil has a low smoke point of just 217 degrees Fahrenheit, so it’s not suitable for cooking. It should be taken as a supplement or used as a finishing oil for dishes like salads. Chia seeds Content of omega-3: There are 7.26 grams of ALA in one tablespoon of chia seeds. ALA is abundant in chia seeds. Important nutrients like fibre are also abundant in them.About 35% of your daily fibre needs can be satisfied with just two tablespoons of chia seeds. By encouraging the growth of good bacteria in the large intestine and maintaining regular, pleasant bowel movements, fibre promotes gut health, as perFoodData Central, U.S. Department of Agriculture.Additionally, fibre promotes normal cholesterol levels, which can reduce your risk of heart disease.Flax seedsContent of omega-3: There are 4.4 grams of ALA in two tablespoons of flaxseed.Flaxseeds are rich in ALA, just like flax oil. Flaxseeds are rich in fibre and magnesium, two minerals that promote heart health and proper blood sugar control.Those who had 15 grammes of flaxseeds prior to breakfast saw a 17% decrease in post-meal blood sugar compared to a control group, according to a study published onMDPI including 19 men with type 2 diabetes.Cod liver oilOmega-3 content: Half of the total fats in cod liver oil are made up of 1.5 g of DHA and 0.938 g of EPA in a single tablespoon.One of the best sources of omega-3 fatty acids is fish cod liver oil, which is very rich in DHA and EPA. The surest way to increase your blood levels of the vital fatty acids is to consume traceable sources of EPA and DHA. Besides DHA and EPA, the natural cod liver oil still brings a large amount of vitamin A to the body, which is absolutely necessary for good vision, proper immune function, cognitive function, and reproductive health.SalmonOmega-3 content: A 3-ounce serving of salmon provides 1.24 grams of DHA and 0.59 grams of EPA. Salmon is a great source of both DHA and EPA. Meanwhile, it is also packed with protein, potassium, B12, B6, selenium, and the potent carotenoid antioxidant astaxanthin.Astaxanthin is a pigment with biological-protective properties. Research indicates that frequent consumption of astaxanthin-rich foods such as salmon may help maintain brain health and provide a barrier against the ageing process.HerringOmega-3 content: A 3-ounce portion of herring has 0.94 grams of DHA and 0.77 grams of EPA.One reason herring is put on the table as a wise, healthful dietary seafood choice is that it includes far less of the heavy metal mercury when compared to big fishes like tuna, swordfish, tilefish, and king mackerel. Mercury is a substance that, when accumulated in the body, can cause various health problems. Therefore, selecting seafood that contains low levels of mercury is a way to cut down one’s mercury intake.SardinesOmega-3 Content: 3 ounces of sardines provides 0.74 grams of DHA and 0.45 grams of EPA.Sardines are one of the best sources of omega-3 fatty acids. To put it simply, if you ate more sardines, you probably wouldn’t have to take omega-3 supplements as often. In addition, sardines are loaded with protein, calcium, potassium, iron, magnesium, zinc, and a bunch of other nutrients that are vital for your body.TunaOmega-3 content: 3 ounces of tuna provides 0.54 grams of DHA and 0.20 grams of EPA, as per theU.S. Department of Agriculture: FoodData Central.Tuna is a canned seafood that can be kept at room temperature and is still a great source of omega-3s. Besides that, Tuna is also loaded with other nutrients such as B6, B12, selenium, magnesium, and vitamin E, which are all necessary for human health.ShrimpOmega-3 content: Three ounces of shrimp have 0.12 grams of DHA and 0.12 grams of EPA.Additionally, shrimp is loaded with protein and provides a good amount of astaxanthin, which is a strong antioxidant that helps the body fight oxidative stress.TroutOmega-3 content: In each 3-ounce serving of trout, there are 0.44 grams of DHA and 0.40 grams of EPA. Trout is loaded with omega-3 fatty acids, and on top of that, it is also a great source of vitamin D, a fat-soluble vitamin that has an anti-inflammatory effect, helps the immune system, and is the main vitamin involved in calcium absorption.Trout is among the few foods that are rich in vitamin D. A serving of three ounces provides 81% of the daily requirement. MackerelOmega-3 content: 3 ounces of mackerel provide 0.59 grams of DHA and 0.43 grams of EPA.Mackerel is a great source of omega-3s, as it is a fatty fish, and it is also loaded with protein, vitamin D, B12, selenium, magnesium, and B6. Note that you should not consume king mackerel because it contains a lot of mercury. Atlantic mackerel is extremely low in mercury and is a good choice of seafood.(Disclaimer: This article offers general information and is not a replacement for medical guidance. If you have health conditions, or specific dietary needs, it’s best to speak to a healthcare professional before making changes to your diet.)
