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Top 10 Foods High in Omega-3


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Beans
Though there's nothing wrong with plain old beans and (wild) rice, don't stop there: Beans can add rich flavor and thickness to all sorts of soups, casseroles, dips, pasta dishes and more.
Though there's nothing wrong with plain old beans and (wild) rice, don't stop there: Beans can add rich flavor and thickness to all sorts of soups, casseroles, dips, pasta dishes and more.
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It may surprise some people to see beans on this list. Beans are touted for being low in fat, after all, and so they are. A half-cup (125-milliliter) serving has only 0.5 grams of fat, and most of those fats are polyunsaturated. A caveat, however: Most of those are omega-6. Remember, omega-6 acids are essential for good health, but they're already abundant in the food supply. In the quest for balance, we can recommend several common varieties of beans. Black beans, for example, are almost equal in omega-6 and omega-3 [source: NutritionData]. Kidney beans score even higher, with about 50 percent more omega-3 than omega-6 [source: NutritionData].


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