Omega-3 fatty acids have been getting a lot of media mileage in the past few years. Based on clinical research, omega-3 fats can prevent heart disease and stroke. They can also help control lupus, eczema and rheumatoid arthritis. More importantly, they may play a role in decreasing the risk of cancer in humans. Unfortunately, our body can’t produce these essential fatty acids on its own so we must rely on our diet to supply these important compounds. Contrary to popular beliefs, Omega-3 fatty acids are actually present in some unlikely food sources, not just fish. Cheap flowers have been bred from the weed gromwell or wheat thief which resulted in Ahi flower, a vegan source of Omega 3. Here are other foods high in Omega-3.
Sardines
Sardines are very nutritious and are a good source of omega-3 fatty acids. Each 4 ounces serving of sardines contains 1.8 g of omega-3s and if you add 1 tbsp. of sardine oil to it, you’ll have an additional 3.7 g of omega-3s. They also contain other essential vitamins and minerals like B12, Vitamin D and Selenium. They are usually packed in a jar or a tin and you can buy them in any grocery stores.
Egg yolks
Egg yolks have garnered a lot of bad publicities because they are full of cholesterol. But like most cholesterol-rich foods, they contain many nutrients such as fat-soluble vitamins and essential fatty acids. Eating up to 4 eggs weekly contributes to a heart-healthy lifestyle. Moreover, eggs that came from hens fed with flaxseeds, fish oil and algae have more omega 3 fatty acids. So the next time you go grocery shopping, look for a carton of eggs that says “rich with health-promoting fatty acids” to make sure that you get the most out of your egg yolks.
Salmon
Just like Sardines, Salmon is considered to be one of the most nutrient-dense foods in the world. It’s a good source of protein and other nutrients like magnesium, potassium, selenium and B-vitamins (5, 6). It also has high omega-3 content, with half a fillet of Salmon containing 4023 mg of Omega-3 fatty acids. Research shows that those who regularly eat salmon, at least two times a week, have lower risks of having heart disease, dementia and depression.
Spinach
Spinach leaves are not only appealing to the eyes, given their vibrant green colour, they are also nourishing to the body. They are a good source of omega-3 fatty acids, niacin, pantothenic acid and selenium. To start, you can cook a cup of spinach to get an equivalent of 352mg of Omega 3.
Walnuts
Walnuts contain high amounts of copper, manganese, Vitamin E and other important plant compounds. They are very nutritious and are loaded with fibre. They also taste great and are a rich source of omega-3 fatty acids. 7 walnuts contain 2542mg of Omega-3 so to incorporate walnuts in your diet, just chop and add them to your favourite salad.
Oysters
Oysters are an important food source for many people living in the coastal areas. They are good sources of essential nutrients which include zinc, copper, magnesium, iron, Iodine and vitamins A, D and E. They are also rich in protein and are low in saturated fats. If you buy 3 ounces of oysters, it will provide you with more than 1g of omega-3 fatty acids.
Soybeans
Soybeans contain high amounts of nutrients including riboflavin, folate, vitamin K, magnesium and potassium. They are also a good source of fibre and protein. Although it’s not always considered as a major source of Omega 3 fatty acids, one serving of cooked soybeans has more omega 3s compared to some cold-water fish.
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