The benefits of omega-3 fatty acids are well-documented: Two types—docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)—may help prevent coronary disease, Alzheimer's disease, and depression. And higher blood levels of omega-3's has been associated with increased longevity, according to .
You know that fatty fish like salmon are a good source—but it definitely isn't the only source. Here, Keri Gans, R.D., author of The Small Change Diet, tips you off to some of the lesser-known options.
Grass-Fed Beef
"Grass itself is actually a good source of omega-3's," says Gans. So when cows or even bison eat a grass-based diet, the resulting meat ends up being a good source of the fatty acids.
Edamame
It’s not just a delicious pre-sushi appetizer: The soybeans are also an amazing source of omega-3's. "It's the perfect healthy snack because it's filled with fiber and protein," says Gans.
Flaxseed Oil
Note that this is oil from flaxseeds, not to be confused with regular flaxseeds. "Regular flaxseeds are a great source of fiber, but to get enough omega-3's, you have to go for the flaxseed oil," says Gans. "Since it’s more condensed, you simply get more omega-3's."
Enriched Eggs
When farmers feed their hens flaxseeds, fish oil, or even algae, hens lay eggs with more omega-3 fatty acids in them, says Gans. Look for a carton that says it's enriched with the health-promoting fatty acids the next time you're at the store.
Walnuts
Of all the nuts out there, walnuts are the omega-3 champs. "They have the most significant amount," says Gans.
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Annie Daly is a New York City-based freelance writer, editor, and author who specializes in wellness, travel, and culture. She is the author of Destination Wellness (2021), and co-author of Island Wisdom (2022). A former editor at SELF, Cosmopolitan, BuzzFeed Travel, Yahoo Travel, and Good Housekeeping, she has also written for a variety of publications, including Condé Nast Traveler, Vogue, Travel + Leisure, Marie Claire, InStyle, and AFAR, among others. To follow her work, find her on IG @anniemdaly and subscribe to her Substack, Destination Wellness.
