Flaxseeds for Omega-3s
Flaxseed oil and ground flaxseeds are particularly good choices to meet your needs for omega-3 fatty acids. One teaspoon of flaxseed oil or one tablespoon of ground flaxseed will supply the daily requirement of ALA. Flaxseeds must be ground in order for you to absorb the proper nutrients, and flaxseed oil or ground flaxseeds must be stored in the refrigerator or the freezer to protect them from oxygen damage. Also, keep in mind that heat will damage the omega-3s in flaxseed oil, so it is important not to heat this oil. A spoonful of ground flaxseeds can be added to a smoothie or sprinkled on breakfast cereal, a salad, or other dish for easy and efficient incorporation of omega-3s into the diet.
Plant Foods Rich in Omega-3 Fatty Acids
Ground flaxseed (flax meal)
Walnuts
Soybeans
Mungo beans: Mungo beans are particularly high in omega-3 fatty acids.
They are sold in many Indian groceries and may be found
under the name “urid.”
Omega-3 Content of Natural Oils16,17
Flaxseed 53-62%
Canola 11%
Walnut 10%
Wheat germ 7%
Soybean 7%
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