Omega 3 food sources aside from fish oil

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Omega 3 fatty acid is known to help improve a person's heart health. Furthermore, this polyunsaturated fat has been reported to ease symptoms of depression, menopause in women, and can help in the development of the brain due to EPA and DHA.

Most people believe that the best way to get omega 3 fatty acid is through the ingestion or consumption of fish oil. However, this is not the only good source of this nutrient as there are more food sources that individuals may choose to supplement their needs for omega 3 fatty acids. Furthermore, according to Daisy Whitbread of the site Health Alicious Ness, fish oil from salmon is only the second best source of omega 3 fatty acids.

Here is a list of the top five best food sources to get your omega 3 fatty acids from.

1. Flaxseed oil

This food source has the highest amount of ALA, of which you can get by mixing a tablespoon to any food items like oatmeal, yoghurt and cereals, Everyday Health suggests. With just one tablespoon, you are able to get almost 15000 mg of omega 3.

2. Walnuts

Based on a variety of nuts available in the market, walnuts are said to contain the highest amount of omega 3, Women's Health Magazine writes. It is noted that an ounce or at least 28 grams of walnuts can provide more than 2500 mg of omega 3.

3. Chia seeds

This wonder food, which has gain recent popularity due to its ability to make a person feel satiated, has been reported to have almost 10,000 mg of omega 3 fatty acids per 28 grams or one ounce, Health Alicious Ness adds.

4. Mixed greens

Superfoods like kale, dark green leafy vegetables and spinach are not only rich in nutrients but are also reported to have an excellent amount of omega 3, Everyday Health writes. If they are cooked, they can provide about 700 mg per 190 grams of vegetables. If they are eaten raw, they can still provide you with about 40 mg per 30 grams vegetables.

5. Soybeans or edamame

Besides being one of the best appetizers before eating sushi, soybeans are also known to contain high amounts of omega 3, Women's Health Magazine writes. They can give you a whooping 474 mg per 28 grams, roasted.

As you can see, there are other food sources that can help you achieve the right amount of omega 3 fatty acids your body needs. Make it a habit of eating a variety of these food sources to avoid boredom in your daily meals.