The Best Omega-3 Foods (and How to Cook Them)
The "good fat" in foods with omega-3 fatty acids can help lower blood pressure, prevent heart disease and even improve your mental health. It's also great for your skin, bones and joints! Here's a look at some of the top omega-3 foods, along with recipes you can try at home.
The USDA recommends eating fish at least 2x a week, including some that are higher in omega-3s. Because salmon is one of the most omega-3-rich foods available, it’s a great choice! Both wild-caught and farm-raised are good options. Here are some tips for finding the best filet.
Walnuts are one of the best vegetarian sources of omega-3s. Perfect for topping salads, oatmeal, desserts, and even smoothies, walnuts are also an incredible source of copper, which helps your body absorb iron.
Another vegan/vegetarian source of omega-3s, flaxseeds are a superfood full of nutrition. Packed with magnesium and vitamin E, flax is a great addition to baked goods, smoothies and yogurt.
Note: Flaxseeds will pass through your GI tract intact, so make sure to buy flax meal or crush them yourself before eating to receive all the nutritional benefits.
The anchovy is often overlooked as a flavoring agent for sauces and dressings, but it’s actually a nutritional powerhouse. Not only are they a great source of omega-3’s but because anchovies are eaten whole (bones included) they are a great source of calcium. Here are 10 new ideas for how to use them.
Trendy chia seeds are another great source of omega-3 fatty acids. These seeds are an incredible source of protein, calcium and manganese, a mineral that boosts your immune system. See what chia seeds taste like.
More commonly known as edamame, soybeans are a snappy source of omega-3 fatty acids. Edamame are also great sources of fiber and B vitamins like riboflavin and folate, which help boost your energy level. These little beans are great additions to salads, pasta dishes or just as an afternoon snack.
A party-time favorite, shrimp is not only delicious but packed with omega-3’s, protein and potassium. Shrimp is a great food to purchase frozen as they thaw easily and quickly, and tend to have the freshest taste. Learn how to pick the best shrimp for your recipes.
Popeye didn’t tout the benefits of spinach for nothing! Not only is spinach high in iron, but it’s a great source of omega-3’s. You can toss fresh spinach into most savory dishes. It’s also a great purchase from the frozen section, just make sure to wring out the water after thawing. Psst! Are you making this mistake with baby spinach?