The Sources of Omega-3s Is Not Only Egg !

We often hear about what we should be cutting out of our diets – like saturated fats, sodium, and sugar. But if you want to better your health, it’s not enough to just avoid the bad – you also need to make sure you’re getting enough of the good. And some of the most important nutrients, such as omega-3 fats, are lacking in the typical American diet.

What makes omega-3 fats special? These essential fatty acids play a vital role in our bodies and have also been linked with many health benefits, such as protection against heart disease, some types of cancer, and even age-related memory loss.

While there’s no Dietary Reference Intake for omega-3s, the National Institutes of Health has recommended that people eat at least 2% of their total daily calories as omega-3 fats (that’s about 2 grams for a 2,000-calorie/day diet). Fatty fish like salmon, tuna and halibut are among the best sources of omega-3s. However there are other food sources that can boost your omega-3 intake.

Here are five surprising foods to help you get more beneficial omega-3s in your diet:

Beans – Not only are beans an excellent source of protein, an eight-ounce serving of tofu (derived from soybeans) has about 1.2 grams of omega’s, while a cup of kidney beans packs in nearly 1 gram (about half of what you need for the day). What’s more, beans are easy on your wallet, especially compared to fresh fish.

Winter Squash – Fantastic for roasting, acorn, pumpkin, and butternut squash are best known for their beta-carotene content, but they also contain omega-3s. One cup of butternut squash has about 50 mg of omega-3s.

Eggs – Once demonized as artery-clogging culprits, eggs are now known to be nutritional all-stars: one egg has 13 vitamins and minerals and high-quality protein, all for 70 calories. And some specialty eggs, like Eggland’s Best, have double the amount of omega-3s (and four times more vitamin D and 25% less sat fat!) compared to ordinary eggs.

Flax Seeds – Two tablespoons of ground flax seeds have about 3.4 grams of omega-3s. (Make sure you grind the seeds or they will pass through the body mostly undigested!) In addition to their omega-3s, flax seeds are an excellent source of fiber. They have a rich, nutty taste and are a perfect topping for salads, cereal, yogurt, or as a healthy addition to smoothies.

Walnuts – Just one ounce (about ¼ cup shelled walnut pieces) has 2.5 grams of omega-3s, making them the richest nut-source of this essential nutrient. In addition, an ounce of walnuts provides a convenient source of protein (4 grams) and fiber (2 grams).  Pump up the nutrition of your oatmeal, salads, snacks, main dishes and even desserts with this nutty nutritional powerhouse.

The research is still unclear as to whether plant-based or fish omega-3 fatty acids are equally beneficial. Most Americans do not get enough of either type, so you should aim to get at least one rich source (plant or fish) of omega-3 fatty acids in your diet every day.

Small changes can lead to big results. What healthy step can you take today?