People can find chlorella and spirulina in health-food stores or online. Shop here for chlorella and spirulina. Chia seeds are an excellent plant-based source of ALA omega-3 fatty acids. They are also high in fiber and protein.
Chia seeds contain 5. People can use these seeds as an ingredient in granola, salads, or smoothies, or they can mix them with milk or yogurt to make chia pudding. Mixing chia seeds with water also creates an egg substitute that vegans can use. Many health-food stores now stock chia seeds, and it is also possible to buy them online. Hemp seeds contain 2.
Hemp seeds are slightly sweet and make an excellent addition to granola, oats, snack bars, salads, and smoothies. Hemp seeds are available to buy online. Flaxseeds contain 6. Flaxseeds are one of the most healthful seeds that people can eat.
They are rich in many nutrients, including:. These seeds may reduce blood pressure and improve heart health. As with chia seeds, people can mix flaxseeds with water to create a vegan egg replacement.
It is also easy to incorporate them into the diet by adding them to oatmeal, cereal, or salad. Flaxseeds are available to buy online. Walnuts contain 3. People can enjoy walnuts on their own, in granola, or in a trail mix, snack bar, yogurt, salad, or cooked dish. A half-cup of frozen edamame beans contains 0. Edamame beans are immature soybeans that are particularly popular in Japan. They are not only rich in omega-3s but are a great source of plant-based protein. Kidney beans contain 0.
Kidney beans are one of the most common beans to include in meals or eat as a side dish. People can add them to curries or stews or eat them with rice. Soybean oil contains 0. People usually serve soybeans as part of a meal or in a salad. The Dietary Guidelines for Americans, 3MB PDF includes a new recommendation that adults eat 8 or more ounces of a variety of seafood per week because it provides a range of nutrients, including omega-3 fatty acids.
Smaller amounts are recommended for young children, and there are special recommendations for pregnant or breastfeeding women. See Tip 4. One group analyzed only studies in people with a history of heart disease, and the other group analyzed studies in people both with and without a history of heart disease.
Neither review found strong evidence of a protective effect of the supplements. A review of the scientific literature concluded that EPA and DHA, the types of omega-3s found in seafood and fish oil, may be modestly helpful in relieving symptoms of rheumatoid arthritis. In the studies included in the review, many of the participants reported that when they were taking fish oil they had briefer morning stiffness, less joint swelling and pain, and less need for anti-inflammatory drugs to control their symptoms.
The nutritional value of seafood is of particular importance during fetal growth and development, as well as in early infancy and childhood. Women who are pregnant or breastfeed should consume 8 to 12 ounces of seafood per week from a variety of seafood types that are low in methyl mercury as part of a healthy eating pattern and while staying within their calorie needs. Omega-3 deficiency is very rare in the United States. Scientists are studying omega-3s to understand how they affect health.
People who eat fish and other seafood have a lower risk of several chronic diseases. But it is not clear whether these health benefits come from simply eating these foods or from the omega-3s in these foods. Here are some examples of what the research has shown.
Cardiovascular disease Many studies show that eating fatty fish and other types of seafood as part of a healthy eating pattern helps keep your heart healthy and helps protect you from some heart problems. The American Heart Association AHA recommends eating one to two servings of seafood per week to reduce your risk of some heart problems, especially if you consume the seafood in place of less healthy foods. For people with heart disease, the AHA recommends consuming about 1 g per day EPA plus DHA, preferably from oily fish, but supplements are an option under the guidance of a healthcare provider.
The AHA does not recommend omega-3 supplements for people who do not have a high risk of cardiovascular disease. Examples are salmon, herring, sardines, and trout. Breast milk contains DHA. Most commercial infant formulas also contain DHA. Cancer prevention Some studies suggest that people who get more omega-3s from foods and dietary supplements may have a lower risk of breast cancer and perhaps colorectal cancer.
But a large clinical trial found that omega-3 supplements did not reduce the overall risk of cancer, or the risk of breast, prostate, or colorectal cancers. Other clinical trials in progress will help clarify whether omega-3s affect cancer risk. More study of the effects of omega-3s on the brain is needed. Studies suggest that people who get higher amounts of omega-3s from the foods they eat may have a lower risk of developing AMD.
But once someone has AMD, taking omega-3 supplements does not keep the disease from getting worse or slow down vision loss. Some studies show that getting more omega-3s from foods or supplements—mainly EPA and DHA—helps relieve symptoms of dry eye disease. But a large, recent study found that the symptoms of people with dry eye disease who took fish oil supplements of 2, mg EPA plus 1, mg DHA daily for 1 year did not improve any more than those who took a placebo a dummy pill. More research on the effects of omega-3s on dry eye disease is needed.
Rheumatoid arthritis RA RA causes chronic pain, swelling, stiffness, and loss of function in the joints. Some clinical trials have shown that taking omega-3 supplements may help manage RA when taken together with standard RA medications and other treatments. For example, people with RA who take omega-3 supplements may need less pain-relief medication, but it is not clear if the supplements reduce joint pain, swelling, or morning stiffness.
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