Key Takeaways

Flaxseeds have high omega-3 content, with 2.35 grams of alpha-linolenic acid (ALA) per tablespoon.

Chia seeds provide a rich source of omega-3s, with 5.06 grams of ALA per ounce.

One ounce of English walnuts contains 2.57 grams of ALA, making them a great omega-3 source.

Omega-3 fatty acids in foods like fish, flaxseed, and walnuts support heart, brain, and overall health. While fish provides the most effective forms of omega-3s—eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—plant-based options like flaxseed offer alpha-linolenic acid (ALA), which the body can partially convert to those key omega-3s.

1. Flaxseed

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Flaxseeds are tiny seeds that grow from the flax plant. In addition to fiber and magnesium, these small seeds a

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