7 Meals That Pack Extra Omega-3s per Serving Than Salmon

Omega-3 fatty acids are important fat that play vital roles in your well being, comparable to supporting your coronary heart and lowering irritation.

Whereas salmon is among the many greatest sources of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), offering 1.24 grams of DHA and 0.59 grams of EPA per 3-ounce serving, there are many different shelf-stable alternate options that may make it simpler to get your each day dose of omega-3s.

Listed here are 7 of the perfect omega-3-rich choices you’ll be able to maintain stocked in your pantry.

Omega-3 content material per serving: Cod liver oil is a extra concentrated supply of DHA and EPA than salmon, offering 1.5 grams of DHA and 0.938 grams of EPA per tablespoon.

Consuming cod liver oil frequently has been proven to scale back markers of irritation, like C-reactive protein, and reduce levels of cholesterol.

Cod liver oil is a superb supply of vitamin A, which is important for immune operate, imaginative and prescient, cognitive operate, and reproductive well being, and vitamin D, which is required for immune operate, bone well being, and muscle operate.

Easy methods to use it: Cod liver oil is a complement out there in liquid and capsule type. It’s greatest to speak to your healthcare supplier relating to dosing.

Omega-3 content material per serving: Sardines comprise an identical quantity of omega-3s as salmon, offering 0.74 grams of DHA and 0.45 grams of EPA per 3-ounce serving.

Sardines are so wealthy in omega-3s that frequently together with them in your weight loss plan could scale back the necessity for a separate omega-3 complement. Additionally they present protein, calcium, potassium, magnesium, iron, zinc, and different important vitamins. 

One other bonus is that sardines are decrease within the heavy steel mercury than salmon. “As a result of sardines are comparatively small, short-lived, and low on the meals chain, they accumulate considerably much less mercury than bigger fish,” Steph Greunke, MS, RD, CPT, PMH-C, instructed Well being.

Easy methods to use it: Canned sardines may be far more handy than making ready uncooked or frozen fish, like salmon. “Merely add them to a salad, combine with mayo and make a sandwich, or take pleasure in with crackers,” stated Greunke.

Omega-3 content material per serving: Anchovies are tiny fish which are full of omega-3s, offering a formidable 1.09 grams of DHA and 0.648 grams of EPA per 3-ounce serving.

Anchovies are additionally excessive in nutritional vitamins and minerals, together with calcium, iron, and selenium.

“Anchovies additionally present iodine, which may be difficult to acquire from different meals,” stated Greunke. Iodine is important for the manufacturing of thyroid hormones, which regulate your metabolism, vitality ranges, physique temperature, and development.

Easy methods to use it: Get pleasure from anchovies by including them to pastas and salads, or consuming them straight out of the can or on toast for a protein-rich snack. “When attainable, search for varieties which are wild or sustainably sourced and both packaged of their pure oil or water,” beneficial Greunke. 

Omega-3 content material per serving: Omega-3 dietary supplements are shelf-stable, making them a wonderful different to salmon. They usually present between 500–2,000 milligrams of mixed EPA and DHA per serving

Most well being organizations suggest a mixed consumption of 250–500 mg per day of EPA and DHA for wholesome adults.

Easy methods to use it: Omega-3 dietary supplements may be taken at any time and are a great possibility for individuals who don’t like seafood, which is a major supply of omega-3s. 

Omega-3 content material per serving: Caviar could also be expensive, however it’s a shelf-stable and handy supply of omega-3s. Two tablespoons of caviar present 1.2 grams of DHA and 0.88 grams of EPA, making it a way more concentrated supply than salmon.

Caviar can also be full of nutritional vitamins and minerals, like B12, which is required for neurological operate, metabolism, crimson blood cell manufacturing, and DNA synthesis. It additionally has choline, a nutrient that performs crucial roles in neurotransmitter manufacturing and fetal mind improvement.

Easy methods to use it: Caviar is scrumptious on crackers or blinis and makes an ideal addition to cheese and snack plates. 

Omega-3 content material per serving: Flaxseed oil is the richest plant supply of alpha-linolenic acid (ALA) you’ll be able to eat. It has 7.26 grams of ALA per tablespoon.

ALA additionally has anti-inflammatory results, and analysis reveals that growing your consumption of ALA-rich meals, like flaxseed oil, could assist decrease the chance of coronary heart illness.

Easy methods to use it: Flaxseed oil isn’t appropriate for cooking and must be taken as a complement or used as a ending oil for dishes like salads and grain bowls.

Omega-3 content material per serving: Chia seeds are extremely nutritious, offering a shelf-stable supply of ALA, plus fiber, magnesium, selenium, and zinc. They supply 5.06 grams of ALA per 1-ounce serving.

Not like animal-based sources of omega-3s, like salmon, chia seeds present fiber, a nutrient that helps intestine well being. It encourages the expansion of helpful micro organism within the massive gut and retains bowel actions common and comfy. 

They’re additionally excessive in magnesium, a mineral that helps you keep wholesome blood sugar and blood stress ranges.

Easy methods to use it: Combine chia seeds in oatmeal and baked items or make a chia pudding for a fast and straightforward breakfast. 

From cod liver oil to anchovies, there are many shelf-stable meals that pack comparable quantities of omega-3s as salmon. 

If you happen to’re not a fan of salmon or just need a extra reasonably priced and longer-lasting omega-3 supply, contemplate stocking your pantry with a few of the merchandise listed above.