Diversify your diet with 5 foods with more omega-3 than salmon

Nutritionists say that mackerel, chia seeds, flax seeds and walnuts have higher omega-3 content than salmon and are easy to add to the daily diet.

Every 28 grams of walnuts provides 2.5 grams of omega-3, which can be eaten directly or mixed into a dish. (Source: Pixabay)

According to American nutritionist Maddie Pasquariello, omega-3 is a type of polyunsaturated fatty acid (PUFA). It can support many aspects of overall health, including enhancing brain function, thyroid and liver health, improving mood, managing inflammation, and balancing hormones.

Salmon is often suggested as an ideal food source because 100 grams of salmon contains about 2-2.5 grams of omega-3. But in fact, the foods below contain more omega-3 than salmon, making it easier for you to access and diversify your diet.

Mackerel

A 100-gram serving of mackerel contains about 2.6 grams of omega-3 fatty acids in the form of EPA, DHA, and ALA. Mackerel also provides protein, calcium, and iron, according to Pasquariello.

You can enjoy mackerel just like salmon, grilled, pan-fried or oven-roasted with your favorite grains and vegetables.

Additionally, according to nutritionist Samantha Peterson, smoked mackerel can be used as a protein-rich topping for toast, mixed with avocado and lemon, or stirred into scrambled eggs for a brain-boosting breakfast.

Chia seeds

“Chia seeds are small but powerful,” Peterson notes. In just 28 grams (two tablespoons), you get 5 grams of omega-3s in the form of ALA. “They’re also rich in fiber, calcium, and antioxidants, which are great for gut health and blood sugar balance,” Peterson adds.

Chia seeds also provide plant-based protein, says Pasquariello. They're often used to make chia pudding, but you can also mix them into overnight oats, blend them into smoothies, sprinkle them on avocado toast, or stir them into salad dressing.

However, if you're not used to eating a lot of fiber, Pasquariello suggests increasing your chia seed intake slowly to avoid digestive upset.

Flaxseed

Flaxseeds provide about 3.6 grams of omega-3 in the form of ALA in two tablespoons. They also contain fiber and protein, which add nutritional value to dishes.

Pasquariello suggests using ground flaxseeds instead of whole ones, which are more easily absorbed by the body. Peterson also recommends adding flaxseeds to oatmeal, cottage cheese, or baked goods like muffins and pancakes.

Hemp seeds

Hemp seeds are also a food that contains more omega-3s than salmon, in the form of ALA. Three tablespoons of hemp seeds provide 2.6 grams of omega-3s. Additionally, thanks to their high protein, antioxidant, and vitamin A, D, and E content, hemp seeds are considered one of the healthiest seeds.

You can blend and mix it into your favorite green smoothie, sprinkle it on savory bread, or combine it with breadcrumbs to coat chicken.

Walnuts

Every 28 grams of walnuts provides 2.5 grams of omega-3 in the form of ALA. Walnuts also provide magnesium, melatonin, and anti-inflammatory polyphenols. You can eat them directly as a snack or mix them into dry nut mix.

Pasquariello suggests adding walnuts to your morning muffin or yogurt. If you prefer something savory, Peterson recommends adding them to salads, grain bowls, or roasted vegetables.

Source: https://baoquocte.vn/da-dang-che-do-an-bang-5-thuc-pham-nhieu-omega-3-hon-ca-hoi-335430.html