12 Hidden Omega-3 Powerhouses Beyond Fish

11. Black Walnuts: A Nutrient-Dense Snack

Black walnuts are a unique variety of walnuts with a bold, earthy flavor that sets them apart. Rich in ALA omega-3s, they provide a heart-healthy boost, offering a similar nutritional profile to regular walnuts but with a more intense taste. A single ounce of black walnuts delivers around 2.5 grams of ALA, making them an excellent snack or ingredient for baked goods. Add black walnuts to granola, trail mix, or baked goods like muffins and cookies for a flavorful twist. They also pair well with savory dishes, such as salads or roasted vegetables. Their omega-3 content, combined with their robust flavor, makes black walnuts a versatile and nutrient-packed addition to your diet.

12. Pumpkin Seeds: Small but Mighty

Pumpkin seeds, also known as pepitas, are small but packed with nutritional benefits, including a modest amount of ALA omega-3s. These seeds are also rich in magnesium, zinc, and antioxidants, contributing to heart health and overall well-being. A single ounce of pumpkin seeds contains approximately 50 mg of ALA, along with a healthy dose of protein and fiber. Roast pumpkin seeds with olive oil and spices for a crunchy, flavorful snack, or sprinkle them over salads, soups, or oatmeal for added texture and nutrition. Their versatility makes them a staple in many kitchens, offering a simple way to incorporate omega-3s into your daily meals. Whether as a snack or a garnish, pumpkin seeds are a delicious and convenient way to round out your omega-3 intake.