Sardines
Sardines, small oily fish, are consumed worldwide as appetizers or snacks. They’re exceptionally nutritious when eaten whole, offering more than 370% of the DV for vitamin B12 and significant amounts of vitamin D and selenium in a 3.5-ounce serving. With 1,463 mg of EPA and DHA per cup, sardines are a compact source of essential nutrients.
The dense nutritional profile of sardines, including their omega-3 content, supports cardiovascular health and bone strength. Their convenience as a canned food makes sardines a practical choice for incorporating omega-3s into the diet. [10]
Chia Seeds
Chia seeds are renowned for their nutritional value, offering a substantial amount of ALA with 5,050 mg per ounce. They are also rich in minerals and proteins, making them a nutritional powerhouse in a small package. This high omega-3 content, coupled with its versatility, allows chia seeds to support cardiovascular health and overall wellness.
Chia seeds can be used in a variety of dishes, from puddings to salads, making it simple to incorporate them into daily meals for an omega-3 boost. [11]
