12 Hidden Omega-3 Powerhouses Beyond Fish

3. Walnuts: The Brain-Boosting Nut

Walnuts are the only tree nut that offers significant amounts of omega-3s, with one ounce providing over 2.5 grams of ALA. They’re also rich in antioxidants, fiber, and healthy fats, making them a heart-healthy snack. Walnuts are often associated with improved brain health due to their omega-3 content and nutrient profile. Enjoy walnuts as a snack, sprinkle them on salads, or incorporate them into baked goods. They also make an excellent topping for oatmeal or yogurt. With their versatility and health benefits, walnuts are a delicious way to support your omega-3 needs.

4. Hemp Seeds: A Balanced Nutritional Profile

Hemp seeds are a lesser-known omega-3 powerhouse, offering a balanced ratio of omega-3 to omega-6 fatty acids. Three tablespoons provide around 3 grams of ALA, along with protein, magnesium, and iron. Their nutty flavor pairs well with a variety of dishes, making them a versatile ingredient. Add hemp seeds to smoothies, salads, or homemade granola for a nutritional boost. You can also blend them into hemp milk for a dairy-free, omega-3-rich alternative. Perfect for plant-based diets, hemp seeds offer a simple way to meet your daily omega-3 needs.