You don’t have to work hard to make a case for getting plenty of omega-3s in your diet! These powerful fatty acids have been proven to fight inflammation, boost brain health, and help burn fat and build muscle.1-3
Omega-3s also show enormous promise in healing traumatic brain injuries and treating mood and behavior disorders.4,5 They’ve even been shown to make cancer treatment more effective and help prevent the negative side effects of traditional chemotherapy.6
So how do you get omega-3s? The 15 foods and recipes below have high omega-3 content and give you plenty of yummy, natural ways to get this vital nutrient.
Foods & recipes rich in omega-3s:
1. Chia Seeds (4915 mg per tablespoon) Try them in Chocolate Berry Chia Pudding…
2. Walnuts (2542 mg per ounce) Get a heaping helping in Cacao Nib Protein Cookie Bites!
3. Flaxseed (2350 mg per tablespoon) How about a Power Blueberry Muffin with flaxseed for breakfast?
4. Salmon (2151 mg per 3-oz. serving) Blackened Salmon is a classic way to prepare this healthy fish.
5. Bluefin Tuna (1457 mg per 3-oz. serving) There’s plenty of omega-3s in tasty Ahi Tuna over Asian Slaw…
6. Hemp Seeds (1070 mg per tablespoon) Hemp is one of the main protein sources in scrumptious Chewy Paleo Brownie Bars!
7. Spinach (352 mg per cooked cup) Who can resist Pan-Seared Scallops with Bacon & Spinach?
8. Cauliflower (208 mg per cooked cup) I love this White Bean Cajun Chicken with Black Beans and Cauliflower Rice.
9. Gluten-Free Oatmeal (173 mg per serving) Take your pick from this yummy Trio of Overnight Oats recipes!
10. Wild Rice (156 mg per cup) Wild rice is a grass, not a grain, and it’s a great choice in Wild Rice and Vegetable Pilaf…
11. Raspberries (155 mg per raw cup) You can’t go wrong with a Peach-Berry Bliss Protein Shake for breakfast.
12. Cannellini beans (149 mg per cooked cup) Also great for protein and fiber, these legumes shine in Vegetarian White Chili!
13. Kale (134 mg per cooked cup) Kale is a health food favorite for a reason, and I love it in a Butternut Chai Beauty smoothie.
14. Grass-fed Beef (48 mg per 3-oz. serving) There’s nothing like a great steak – try a Grass-Fed Beef Tenderloin with Sauteed Shiitakes…
15. Pumpkin (20 mg per cooked cup) Pumpkin has so much to offer nutritionally, and it’s delicious in this gluten-free Coconut-Pumpkin Bread.
If you’re not able to consistently get at least 1,000 mg of omega-3s per day, then consider a quality omega-3 supplement. Omega Ultra is a potent, non-GMO source of anti-inflammatory omega-3s sourced from responsibly farmed US-caught wild Alaskan pollock.
However you consume it, be sure you get plenty of omega-3s to help protect your body, brain, and quality of life!
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