Just ¼ cup of walnuts contains 94.6 percent of the recommended daily value for omega-3 fatty acids. Walnuts also have high levels of protein, making them an ideal snack for increasing energy and satisfying your hunger.
Flaxseeds have a high omega-3 fatty acid content. With 146.3 percent of the recommended daily value in just 2 tablespoons, flaxseeds provide an ideal source of this nutrient. This food also contains manganese, magnesium, copper, phosphorus, folate, vitamin B6, copper and dietary fiber.
Getting a daily dose of omega-3 doesn’t mean you have to eat high-fat foods. Boiled cauliflower, which is low in calories and fat, contains 8.8 percent of the recommended daily value for omega-3 fatty acids. Cauliflower also has fiber, which helps reduce cholesterol levels, improves the function of the digestive system and reduces the risk for heart disease.
Seasoning your favorite pasta sauce adds omega-3 fatty acids to your meal without adding many calories. Just 2 teaspoons of oregano add 5 percent of the recommended daily value for omega-3 to any meal that needs seasoning. With just 9.2 calories, this is a low-calorie way to reap the benefits of omega-3 fatty acids without increasing your caloric intake.
When you crave a sweet snack, try raspberries instead of candy or baked goods. These berries are packed with vitamins and minerals, but one cup of raspberries also contains 5 percent of the recommended daily value for omega-3 fatty acids. Some of the nutrients found in raspberries include riboflavin, manganese, fiber, vitamin C, folate, vitamin B3, magnesium, copper and potassium.
Strawberries are a nutrient-rich source of omega-3 fatty acids. These berries are also versatile, making it easier to incorporate them into your diet. Eat fresh strawberries with your cereal, blend them into a smoothie with yogurt or add some sliced strawberries to your evening dessert to get your omega-3 fatty acids. One cup of strawberries contains 4.6 percent of the recommended daily value for this nutrient. These berries also contain vitamin C, vitamin K, iodine, manganese, potassium, folate, dietary fiber, vitamin B2, vitamin B5, vitamin B6, copper and magnesium.
If you don’t eat fish regularly, consider adding Chinook salmon to your diet to make it easier to get the recommended amount of omega-3 fatty acids. Baked or broiled salmon contains 87.1 percent of the recommended daily value for omega-3 in a 4-oz. serving. Add steamed vegetables and rice to your salmon for a low-calorie dinner.
There are a number of health benefits to eating foods containing omega 3 fatty acids. These benefits include the following:
- Prevention of excessive blood clotting
- Reduction of inflammation
- Reducing the amount of cholesterol and triglycerides in the bloodstream
- Prevents thickening of the arteries
- Relaxation of the arteries
- Reduction in obesity risk
- Prevents the growth of cancer cells
- Improves the body's insulin response
These benefits make omega-3 fatty acids useful in preventing or treating depression, heart disease, skin conditions, joint pain, fatigue, brittle hair and nails, type 2 diabetes and inability to concentrate.
The World's Healthiest Foods: Omega-3 Fatty Acids
University of Maryland Medical Center: Omega-3 Fatty Acids