Omega-3 fatty acids are essential for maintaining normal cell activity and supporting heart and brain health. These fatty acids can be found in various foods, including walnuts. In addition to salmon, mackerel, flaxseed oil, eggs, and shellfish, walnuts also provide a good source of omega-3s.
The three types of omega-3s, DHA, EPA, and ALA, have different benefits for the heart. DHA and EPA are both important for reducing triglycerides and increasing good HDL cholesterol levels. ALA is an important precursor to EPA and DHA that the body converts from plant-based sources like flaxseed oil.
Mackerel is another nutrient-dense food that provides vitamin B12, selenium, and a high amount of EPA and DHA omega-3 fatty acids. Salmon is also rich in protein, vitamin D, and B vitamins with a significant omega-3 content. Flaxseed oil contains ALA which is converted into EPA and DHA by the body.
There are other foods that supplement omega-3 for the body such as soybeans which are rich in plant-based omega-3 fatty acids, protein, and fiber making them a healthy option for vegetarians. Walnuts contain heart-healthy polyunsaturated fats and a high amount of ALA. Lentils are also high in fiber and can help with weight loss while shellfish varieties like oysters, lobster