The average American adult gets less than 1 gram of omega-3 fatty acids per day. That's it. And that's a huge shame, because studies show that omega-3s can do all sorts of amazing things for your body, like:
• Reduce inflammation, which is thought to be the base of many health problems, including heart disease, diabetes, some types of cancers, and arthritis.
• Keep your heart and arteries healthy.
• Aid in relieving joint pain.
• Reduce blood pressure and improve blood pressure response to stress.
• Boost your brain, memory, and cognitive function. Emerging research even shows that omega-3s help slow cognitive problems such as Alzheimer's disease and age-related cognitive decline.
So how can you start reaping the benefits of these healthiest of fats? Get 'em from one of these 7 superstar sources:
Chia Seeds
The wonder seeds! The richest source of omega-3s on Earth, they also have more calcium per serving than milk, twice the potassium of a banana, and three times as much iron as spinach. Chia seeds have a very subtle flavor. Sprinkle on your granola, yogurt, salad, or sandwich. (Check out these 18 healthy ways to eat chia seeds for ideas.)
Flaxseed
Just ¼ cup of flaxseed contains about 7 grams of omega-3 fatty acids. Evidence shows it may help reduce the risks of heart disease, cancer, stroke, and diabetes.
Walnuts
The American Journal of Clinical Nutrition found that a diet including walnuts helped reduce total and LDL (bad) cholesterol; ¼ cup of walnuts contains 2.8 grams of omega-3 fatty acids. Add them to your oatmeal or homemade granola.
Salmon
The little fish that started it all. Opt for wild salmon instead of farmed whenever possible. Because of their superior diet, wild salmon are lower in fat and richer in omega-3s than farmed.
Sardines
A super-concentrated source of omegas. Sardines are also rich in vitamin B12 (second only to calf's liver) and protein. Not only is this a nutritionally superior fish, but it's also affordable! So stock up on sardines and save for more stilettos.
Winter Squash
Rich in omega-3s, vitamins A and C, and fiber—that's a win-win-win.
Tofu
A 4-ounce serving of tofu will provide about 0.4 gram of omega-3s. While keeping all soy in moderation, you can still get your omega fix in a hit of tofu. (Check out our tofu guide for the most flavorful results.)
