2/7/2024 0 Comments Omega 3 foods![]() ![]() Some of those food manufacturers are not, shall we say, terribly burdened by a sense of ethics, which is why you frequently see “ now with omega-3!” on the label of all kinds of junk food, many of which have been “enriched” with a microdose of omega-3, not enough to give the slightest health benefit to any human. Omega-3s have been shown to have a positive effect on heart disease and stroke and may even – according to the Harvard School of Public Health – play a protective role in cancer.įood manufacturers have done everything they can to capitalize on the public’s relatively newfound awareness of the value of omega-3. (Spoiler alert: it was the omega-3s in the fatty fish!) And ever since then, it seems like omega-3s have been researched for their effect on just about everything listed in the CDC’s list of diseases and conditions. Omega-3s – once labeled by researchers as the “wellness molecule” – have been studied since the 1970’s when researchers were trying to figure out why the Inuit in Greenland had so little heart disease, despite eating a diet high in fatty fish. And in the 25 years or so since Crayhon said that, research has continued to pile up proving the wisdom of his answer. “I’d give every woman of childbearing age omega-3 supplements.” ![]() They are also a good source of vitamin K, vitamin A, and calcium.My first nutrition teacher – the late, great Robert Crayhon – was once asked what single action he would take if he had a magic wand and could instantly change one single thing about the American diet. It's also a great source of vitamin K, vitamin A, and vitamin C.Ĭollard Greens: Collard greens are a leafy green vegetable that is high in omega-3s, with a one-cup serving providing around 200 mg of omega-3s. Kale: Kale is another leafy green vegetable that is rich in omega-3s, with a one-cup serving providing around 100 mg of omega-3s. In addition, they provide a rich supply of fiber, vitamin C, and vitamin K. It's also a great source of vitamin K, vitamin A, and folate.īrussels Sprouts: Brussels sprouts are a cruciferous vegetable that is high in omega-3s, with a one-cup serving providing around 150 mg of omega-3s. Spinach: Spinach is a leafy green vegetable that is rich in omega-3s, with a one-cup serving providing around 400 mg of omega-3s. They are also a good source of protein, fiber, and minerals like iron and calcium. Soybeans: Soybeans are a legume that is high in omega-3s, with a one-cup serving providing around 1,000 mg of omega-3s. ![]() Additionally, it provides a substantial amount of fiber and protein. Walnuts: Walnuts are a nut that is high in omega-3s, with a one-ounce serving providing around 2,500 mg of omega-3s. They are also a good source of fiber and lignans, which have antioxidant properties. They are also a good source of fiber, protein, and minerals like calcium and magnesium.įlaxseeds: Flaxseeds are another plant-based source of omega-3s, with a one-ounce serving providing around 6,000 mg of omega-3s. Furthermore, they provide valuable amounts of vitamin D and calcium.Ĭod Liver Oil: Cod liver oil is a supplement that is rich in omega-3s, with a single teaspoon providing around 1,000 mg of omega-3s.Ĭhia Seeds: Chia seeds are a plant-based source of omega-3s, with a one-ounce serving providing around 4,900 mg of omega-3s. Sardines: Sardines are a smaller fish that are packed with omega-3s, with a 3.5-ounce serving providing around 1,500 mg of omega-3s. It's also a good source of vitamin D and selenium. Mackerel: Mackerel is another fatty fish that is high in omega-3s, with a 3.5-ounce serving providing around 1,000 mg of omega-3s. It's also a great source of protein, vitamin B12, and vitamin D. Salmon: Salmon is one of the best sources of omega-3 fatty acids, with a 3.5-ounce serving providing around 2,000 mg of omega-3s. Here are omega-3 rich foods that you should consider adding to your diet:
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