10 Surprising Fruits & Veggies High In Healthy Fatty Acids

Surprise – fish isn’t the only source of healthy fatty acids! These fruits and veggies are also loaded with this essential nutrient.

Usually when people think of good sources of essential fatty acids they think fish.  There is good reason for that because fish has the highest concentration of this type of healthy fatty acids.

However, many people don’t realize that there are fruits and vegetables that also have plenty of this amazing nutrient in them.  So if you do not like fish or are allergic to it there are other ways to get enough fatty acids in your diet. Here are 10 healthy foods that are high in healthy Omega-3 fatty acids.

1. Spinach
Spinach has 704mg per cup, but with this food you need to cook it to get the most benefits.  Eating it raw you’ll only get 41mg.  That is quite a difference!

2. Winter Squash
Winter Squash comes in at a whopping 664mg per cup, and there are a wide variety of types to try, so if you don’t like one you can try another one. It is also packed with other nutrients such as Vitamin A, and it’s a great source of fiber.  Some of the best ways to serve winter squash are baked, broiled, or mashed.

3. Brussels Sprouts
You can cook Brussels sprouts a few different ways – grill, steam or roast.  If you have only had them cooked one way before and didn’t like them, try a different method, as they can taste very differently depending on how they are cooked. Many people who think they don’t like Brussels sprouts have only had them boiled. Roasted or sauteed or grilled may provide a more tasty result.

4. Cauliflower
Similar to Brussels sprouts, cauliflower can taste very differently depending on how it is cooked. Roasting in the oven or grilling are tasty options, or you can also try it “riced” as substitute for rice or mashed potatoes.

5. Kale
Cook kale just very slightly and then make a salad out of it – or massage it raw with lemon juice and olive oil until it wilts, then add salt and pepper.  Both ways are delicious and good for you!

6. Broccoli
Broccoli is a superfood and has so many different benefits to it that you should have this as a regular part of your diet.  You can steam, boil, roast or grill this vegetable – or eat it raw.

7. Leafy Greens
Leafy greens can include kale, collard greens, turnip greens, swiss chard, red and green leaf lettuce or romaine lettuce and mustard green.  Try different ones and see which one you like the best. All of them are great sources of healthy vitamins and minerals.

8. Berries
Berries are chock full of healthy antioxidants, and they should be a regular part of your diet.  If you want the highest omega’s go with blueberries, which contain both omega 3’s and omega 6’s.

9. Mangoes
Mangoes are sweet and delicious, as well as a source for healthy omega fatty acids.  When they are in season you can find them fairly inexpensively at most grocery stores.

10. Honeydew Melon
Honeydew is also a fruit that delivers a nutritious punch of healthy essential fatty acids.

As you can see, there are plenty of other ways to get the healthy fatty acids you need without eating fish! All of these foods also contain lots of other health benefits as well, and should be a regular part of a healthy diet.

To learn more about the benefits of Omega Fatty Acids, be sure to check out yesterday’s post!



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