Top 6 Omega-3 Rich Foods

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It’s no secret that Omega-3 rich foods are great for our health. These healthy fats are good for your heart and support your brain health. As humans, we need to consume foods brimming with natural Omega-3 nutrients, but we don’t always get enough in our diets. 

If you’re looking to add more of this essential fat to your daily routine, check out these six foods you can incorporate into your next meal.

  1. Fish

Certain types of fish are chock-full of Omega-3 fatty acids, such as salmon, cod, and herring. These fish can be baked, smoked, and barbecued. They go well with a fresh salad or steamed veggies and are relatively inexpensive.

The best part is you can even order them to come directly to your door — talk about easy. There are tons of online fish delivery services. Make a to find the best option for your tastes.

  1. Nuts

Delicious nuts like walnuts, almonds, and hazelnuts are full of healthy Omega-3 nutrients. They’re great to eat on the go as a snack or incorporate into meals, so you have various ways to enjoy them. Nuts can go well in salads, savory dishes, or decadent desserts.

Markets also sell delicious nut-butters of all kinds so that you can make a yummy nut-butter sandwich anytime.

Eating plenty of nuts can also help your body get much-needed protein too. This is why nuts are often recommended as a snack after working out. However, if you have a nut allergy, don’t fret. Keep reading below for other omega-rich options.

  1. Avocados

Avocados have a high amount of Omega-3 fatty acids. These mouthwatering fruits can be incorporated into many delectable dishes. Most people like to smash them up to make flavorful guacamole for tortilla chips or tacos. 

Additionally, avocados can be eaten on toast for breakfast or put inside sandwiches as a healthier substitute for mayonnaise. Eat them with scrambled eggs, in soups, or on sushi. You have infinite possibilities with this superfood.

All healthy Omega-3 food in one plate - Omega-3
  1. Green Leafy Vegetables

Green leafy veggies, such as spinach, kale, and Brussels sprouts, are brimming with healthy fats. These vegetables also help provide fiber, iron, magnesium, potassium, and calcium. They contain folate and other valuable vitamins.

Spinach and kale can easily be incorporated into various meals and snacks. Mix them with other foods to make zesty dips, blend them with your favorite fruits in a smoothie, or chop them up for a yummy salad. Or before you bite into a delicious sandwich, throw a few extra greens in there for added texture and health benefits. 

  1. Seeds

Certain seeds have high levels of Omega-3 fatty acids, such as flax, hemp, and chia seeds. Flax, hemp, and chia seeds are also excellent sources of vitamins and minerals. These tiny powerful foods can be used in many recipes. For example, many baked goods call for all three seeds, such as freshly-baked muffins, pancakes, and loaves of bread.

You can sprinkle them on your salad, blend them into a smoothie, or mix them into pasta. You’ll never get bored with the rich flavors, no matter how you incorporate them into your daily meals.

  1. Beans

Although they’re primarily known for their high fiber content, beans can also be an excellent source of omega-3. Mung beans, kidney beans, soybeans, and navy beans are all beneficial for nutrition because they can help combat cancer, diabetes, and heart disease. Beans go well in salads, savory dishes, and sometimes even desserts. Soups, stews, and chili recipes are especially tasty with beans.

Small Changes for Big Results

Simply incorporating one of these foods into your routine could be the change you need for a healthier, longer life. Your heart and brain will thank you for it!

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