Omega-3s are essential fats that play a crucial role in our nutrition. These healthy fats support heart health by reducing inflammation, lowering blood pressure, and decreasing triglyceride levels. They are also vital for brain function, mood regulation, and reducing the risk of neurodegenerative diseases.
Here, we’ll dive into four different foods that match or even exceed salmon’s omega-3 levels. You can explore these choices and see how you can mix up your meals without missing out on essential nutrients. Let’s get started.
1. Chia seeds
One ounce of these tiny seeds delivers around 5,000 milligrams of alpha-linolenic acid (ALA), which is a type of omega-3 fatty acid. That’s significantly more than the 1,800 milligrams found in a typical salmon serving.
Their mild flavor makes them perfect for stirring into a morning smoothie or mixing into yogurt. You can also prepare a quick chia pudding overnight for a delicious breakfast. Besides the omega-3 intake, they also add fiber and protein to your meals.
2. Mackerel
Mackerel is a nutrient-dense, oily fish rich in healthy fats and more affordable than many other fish varieties. It offers nearly 5,000 milligrams of EPA and DHA in a 3.5-ounce serving, and its robust flavor shines whether it’s grilled, baked, or smoked. If you’re looking to add variety to your diet, it’s an excellent choice and is widely available in many US markets.
3. Walnuts
Walnuts stand out as the only tree nut with a high content of alpha-linolenic acid (ALA), delivering approximately 2,500 milligrams per ounce. Their crunchy texture and slightly earthy flavor make them an ideal snack on their own or a fantastic addition to salads and baked goods.
You can toss a handful into your morning oatmeal or blend them into a creamy nut butter. With their versatility and nutritional value, walnuts can elevate both sweet and savory dishes.
4. Herring
Herring may not be as famous as salmon, but it’s a hidden gem when it comes to omega-3s. A 3.5-ounce serving of herring provides about 2,300 milligrams of EPA and DHA. It’s also packed with nutrients like vitamin D and selenium, which support your immune system. Whether you enjoy it as part of a salad, on a cracker, or straight out of a jar of pickled herring, it’s a nutrient-dense alternative that can add variety to your meal planning.
Omega-3s beyond salmon
Incorporating these four foods into your diet can be a fun and delicious way to match the omega-3 content you get from salmon. Whether you choose to sprinkle chia seeds over your breakfast, savor grilled mackerel, snack on walnuts, or try a new twist with pickled herring, you’re providing your body with the essential nutrients to support your well-being.
Eating a variety of omega-3 sources can help you maintain a balanced diet while also appealing to your taste buds. These nutrient-rich foods not only support heart and brain health but also bring unique flavors and textures to your plate. Try mixing these alternatives into your weekly meal plan and enjoy the benefits of omega-3-packed foods, all while keeping things fresh and flavorful.
