Avocados, specifically, are a nutrient dense fruit that provides nearly 20 vitamins and minerals, plant compounds such as 136 micrograms of the carotenoid lutein (which research suggests may help Eat omega-3 fats every day. Include a variety of fish sources as well as plant sources such as walnuts, ground flax seeds, flaxseed oil, canola oil, and soybean oil. Cook with olive oil. Use olive oil for stovetop cooking rather than butter, stick margarine, or lard. For baking, try canola oil. Eat more avocados.

The avocado is an incredibly nutritious fruit and a tasty source of magnesium. In addition, seeds are rich in iron, monounsaturated fat, and omega-3 fatty acids (24, 25, 26).

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Lowers Cholesterol and Keeps Heart Healthy. Clocking in at about 5 grams per serving, the monosaturated fats in avocados — aka omega-9s, the same as those found in olive oil — have the power to lower your LDL ("bad") cholesterol and, in turn, reduce your risk for heart disease and stroke.
Cashews (2.6 grams of LA per ounce) . Cashews can satisfy our cravings for crunchy, salty snacks. As a bonus, they’re also rich in the omega-3 fatty acid ALA and high in protein. Tofu (3 grams of LA per 1/2 cup) . With a mild, nutty flavor, tofu pairs well with many dishes.
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how much omega 3 in avocado