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Top 5 Food Sources of Omega-3 Fatty Acids

Omega 3 fatty acids are one of the most crucial nutrients that your body, especially your brain, requires. Apart from boosting brain health, it also has positive impacts on your skin and eyes. While you can always pop a supplement and get by with it, including more foods that are rich in omega 3 fatty acids can bring more long-term benefits, and that’s exactly what we’ve got for you here.
Keep reading to discover the top 5 food sources of omega 3 fatty acids.


Top 5 Food Sources of Omega-3 Fatty Acids


Top 5 Food Sources of Omega-3Fatty Acids


Salmon is one of the best food sources of omega 3 fatty acids, and it is literally packed with nutrients that your body needs for different functions. It is a rich protein source, and also contains large amounts of minerals such as potassium, magnesium, selenium and B vitamins. Consuming more of it can help protect your body against heart disease, depression, and dementia.


Enjoy these salmon recipes: 

Salmon with Strawberry Salsa

Poached Salmon with Dill Sauce

Grilled Salmon with Fresh Peach Salsa


Flaxseeds are probably the most nutrient-rich foods out there, and they’re often also grounded or milled to be extracted as oil. They are by far one of the richest sources of omega 3 fatty acids especially alpha linoleic acid, which is why it’s oil is often used as an omega 3 supplement. Flaxseeds are also a rich source of vitamin E, magnesium, fiber and other nutrients, so make sure you stock up on these and try to include them in your diet as much as you can. 

Chia Seeds
Chia seeds are another incredibly nutritious food and contain calcium, phosphorus, manganese in addition to being a good source of omega 3 fatty acids. Just a 2 tbsp serving of these seeds give you 4g of protein and all the 8 essential amino acids that your body needs. 

Soybeans are an excellent natural source of omega 3 and omega 6 fatty acids, and also pack in vegetable protein and fiber. In addition, they also contain other nutrients such as folate, vitamin K, riboflavin, potassium, and magnesium.

Walnuts are another great option to get your hands on, and they contain an impressive amount of nutrients such as copper, vitamin E, manganese, fiber, phenol antioxidants and most importantly, omega 3 fatty acids as well. Try: Basil Walnut Chicken


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Tracy Iseminger

Tracy is a busy mother to 2 girls, 3 dogs, 5 cats, and 17 chickens! Her adventures in cooking led her to create Daily Dish Magazine. She has a passion for pairing food with travel and wine. She is Marketing Director at Crimson Vine Marketing, Social Media Specialist at Cougar Digital Marketing, and a Dental Hygienist in her spare time... but her favorite thing to do is spend time with her family.

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