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5 Surprising Sources of Omega-3s

Katherine Brooking, RD - Blogs
By Katherine Brooking, MS, RDRegistered dietitianMarch 30, 2015
From the WebMD Archives

We often hear about what we should be cutting out of our diets – like saturated fats, sodium, and sugar. But if you want to better your health, it’s not enough to just avoid the bad – you also need to make sure you’re getting enough of the good. And some of the most important nutrients, such as omega-3 fats, are lacking in the typical American diet.

What makes omega-3 fats special? These essential fatty acids play a vital role in our bodies –from helping to control blood clotting to building brain cells — and have also been linked with many health benefits, such as protection against heart disease, some types of cancer, and even age-related memory loss.

While there’s no Dietary Reference Intake for omega-3s, the National Institutes of Health has recommended that people eat at least 2% of their total daily calories as omega-3 fats (that’s about 2 grams for a 2,000-calorie/day diet)

Fatty fish like salmon, tuna and halibut are among the best sources of omega-3s. However there are other food sources that can boost your omega-3 intake.

Here are five surprising foods to help you get more beneficial omega-3s in your diet:

Beans – Not only are beans an excellent source of protein, an eight-ounce serving of tofu (derived from soybeans) has about 1.2 grams of omega’s, while a cup of kidney beans packs in nearly 1 gram (about half of what you need for the day). What’s more, beans are easy on your wallet, especially compared to fresh fish. Enjoy a meatless main dish with this simple Beans & Rice recipe.

Winter Squash – Fantastic for roasting, acorn, pumpkin, and butternut squash are best known for their beta-carotene content, but they also contain omega-3s. One cup of butternut squash has about 50 mg of omega-3s. Wondering what to do with your squash? Try this amazing Butternut Squash and Quinoa Salad.

Eggs – Once demonized as artery-clogging culprits, eggs are now known to be nutritional all-stars: one egg has 13 vitamins and minerals and high-quality protein, all for 70 calories. And some specialty eggs, like Eggland’s Best, have double the amount of omega-3s (and four times more vitamin D and 25% less sat fat!) compared to ordinary eggs. Looking for the perfect power breakfast? You can’t miss with these Baked Eggs in Canadian Bacon Cups.

Flax Seeds – Two tablespoons of ground flax seeds have about 3.4 grams of omega-3s. (Make sure you grind the seeds or they will pass through the body mostly undigested!) In addition to their omega-3s, flax seeds are an excellent source of fiber. They have a rich, nutty taste and are a perfect topping for salads, cereal, yogurt, or as a healthy addition to smoothies.

Walnuts – Just one ounce (about ¼ cup shelled walnut pieces) has 2.5 grams of omega-3s, making them the richest nut-source of this essential nutrient. In addition, an ounce of walnuts provides a convenient source of protein (4 grams) and fiber (2 grams).  Pump up the nutrition of your oatmeal, salads, snacks, main dishes and even desserts with this nutty nutritional powerhouse. For a perfect “anytime” snack, try these Parmesan-Herbed Walnuts.

The research is still unclear as to whether plant-based or fish omega-3 fatty acids are equally beneficial. Most Americans do not get enough of either type, so you should aim to get at least one rich source (plant or fish) of omega-3 fatty acids in your diet every day.

Small changes can lead to big results. What healthy step can you take today?

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About the Author
Katherine Brooking, MS, RD

Katherine Brooking is a registered dietitian with a master’s degree in nutrition education from Columbia University. She is dedicated to helping people have better health and live richer lives through sound nutrition and good lifestyle choices.

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