Fatty fish contain large amounts of unsaturated and omega-3 fatty acids, which play an important role in heart and brain health. The American Heart Association recommends that people eat 2 servings of fatty fish each week. Around 3 oz of cooked fish equates to one serving.
Options include:
- tuna
- herring
- mackerel
- salmon
- sardines
- trout
Both fresh and canned fish products are good sources of omega-3 fatty acids. Canned tuna, mackerel, and other products can help those with limited access to fresh produce get ample omega-3 in their diet.
For example, one 3-oz serving of fresh mackerel contains approximately 11.8 g of fat and 15.8 g of protein.
Although they are small in size, chia seeds are rich in several nutrients. A 1 ounce (oz), or 28.35 g, serving of chia seeds contains 8.5 g of fat, much of which is omega-3 fatty acids. Chia seeds are, in fact, one of the best plant-based sources of omega-3.
Omega-3 may help relieve rheumatoid arthritis symptoms and reduce triglycerides in the blood, according to the National Center for Complementary and Integrative Health.
Research also suggests that supplementing a healthful diet with chia seeds may lower blood pressure in people with type 2 diabetes and high blood pressure.
Chia seeds also provide antioxidants, fiber, protein, iron, and calcium.