OK, so talking about the health benefits of omega-3s isn't exactly the sexiest, most exciting topic, but you need them! Aside from reducing inflammation, helping to raise your HDL (the good!) cholesterol levels, and improving your overall heart health, getting your fill of omega-3 fatty acids can also fight depression and anxiety.
The National Institutes of Health recommends women 19 to 50 years old get 1.1 grams of omega-3s per day. While fish is an excellent source, if you're vegan or vegetarian, you can also get omega-3s from seeds.
|1 ounce of seed (28 grams)||Omega-3s|
|Flaxseed (ground)||6.4 grams|
|Hemp hearts||12 grams|
Chia seeds, flaxseeds, and hemp seeds offer the most omega-3s out of all seeds. Here are some ways to add them to your diet:
- Make overnight hemp seed cereal.
- Enjoy gingerbread chia pudding or chocolate protein chia pudding.
- Add seeds to smoothies — they blend up so you won't even taste them!
- Sprinkle seeds on yogurt, fruit salads, or green salads.
- Use flax eggs or chia eggs in place of real eggs when baking.
- Add seeds to quick breads, homemade cookies, granola, or protein balls, or to your pancake batter.