Salmon is one of the best sources of EPA and DHA omega-3 fatty acids. It's also a lean source of protein, making it an excellent choice for those looking to support weight loss while getting their omega-3s.
Mackerel is another fatty fish that's rich in EPA and DHA omega-3s. It's flavorful and versatile, making it easy to incorporate into various dishes.
Sardines are a small, oily fish packed with EPA and DHA omega-3 fatty acids. They're also affordable and convenient, as they often come canned and can be added to salads, sandwiches, or eaten on their own.
Anchovies are a concentrated source of EPA and DHA omega-3s, providing a significant nutritional boost to dishes like salads, pizzas, and pasta sauces.
Flaxseeds are an excellent plant-based source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that can be converted into EPA and DHA in the body. Ground flaxseeds can be sprinkled on oatmeal, yogurt, or blended into smoothies for a nutritional boost.
Like flaxseeds, chia seeds are rich in ALA omega-3 fatty acids. They can be soaked in water to form a gel-like consistency and used as a thickening agent in recipes like puddings, jams, and beverages.
Walnuts are unique among nuts because they contain a significant amount of ALA omega-3 fatty acids. They make a convenient snack on their own or can be added to salads, oatmeal, or baked goods for extra nutrition.
Hemp seeds are a complete source of protein and contain a balanced ratio of omega-3 to omega-6 fatty acids. They can be sprinkled on salads, soups, or yogurt for a nutty flavor and nutritional boost.