Spinach, Kale, and Leafy Greens
Add the omega-3 fatty acid ALA (alpha-linolenic acid) to the nutritional benefits found in leafy greens. A spinach salad, a side of sauteed collard greens, and lettuce on a sandwich all boost ALA intake. That’s good because fatty acids don’t just promote heart health. Studies now suggest they may help other conditions, including cancer, inflammatory bowel disease, lupus, and rheumatoid arthritis
The same omega-3 fatty acid that’s found in cold-water fish can be found in seaweed and algae. Although seaweed salad can often be found on the menu at sushi restaurants, you might find it in the refrigerated case in the grocery store, too. You’re more likely to get the benefits of algae from a daily supplement. Both are good sources of omega-3s for vegetarians.
Bread, Cereal, and Assorted Grains
Pantry staples such as bread, cereal, and pasta are now available with added omega-3s. These functional foods let people eat fatty acids at every meal. It’s a good idea, though, to get at least some omega-3s in whole foods such as fish, flaxseed, soybeans, nuts, and greens.