Most people associate omega-3 fatty acids with fish, so it may be a surprise that these heart-healthy fats can be found in some fruits, although in tiny amounts \u2014 with one exception.<\/p>\n
\u201cYou can get omega-3s from plants, but they\u2019re a different type than in fish,\u201d says registered dietitian Natalie Rizzo, nutrition editor for TODAY.<\/p>\n
There are three main kinds of omega-3 fatty acids<\/a>: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). You can get all three through the diet<\/a>.<\/p>\n Plant foods like walnuts and flaxseeds contain ALA, while fatty fish provide EPA and DHA.<\/p>\n The body can convert some ALA into the other two types, though in a limited way, Rizzo notes.<\/p>\n \u201cThat doesn\u2019t mean plant sources aren\u2019t valuable,\u201d she says. \u201cBut they\u2019re not completely interchangeable with fish.\u201d<\/p>\n EPA and DHA have stronger evidence for brain, eye and cardiovascular health because they\u2019re the forms of omega-3s the body uses directly, Rizzo explains.<\/p>\n But research shows diets rich in ALA are associated with improved heart health, including lower risk of cardiovascular disease, Rizzo explains. Plus, ALA supports healthy cell membranes and has anti-inflammatory properties.<\/p>\n Vegans and other people who don\u2019t eat seafood may consider an algae-based EPA\/DHA supplement.<\/p>\n Rizzo\u2019s favorite plant-based sources of omega-3s include walnuts, ground flaxseed, chia seeds and hemp seeds.<\/p>\n Most whole fruits contain very small amounts of these essential fatty acids. But since Americans eat an \u201cabysmally low\u201d amount of omega-3s in general, according to the American Heart Association<\/a>, these fruits can contribute to the recommended daily amount of 1.1 grams for women and 1.6 grams for men:<\/p>\n Walnuts1 ounce of walnuts, 2.5 grams of ALA<\/p>\n Walnuts are unique since they\u2019re botanically classified as fruits, though they\u2019re nutritionally considered to be tree nuts because that\u2019s how people eat them, Rizzo says.<\/p>\n \u201cThey\u2019re one of the richest food sources of ALA,\u201d she notes. The dietitian likes to eat walnuts as a snack or chopped into yogurt.<\/p>\n \u201cSubstantial evidence\u201d suggests eating walnuts every day can improve cognitive function and reduce the risk of cardiovascular disease and Type 2 diabetes, studies<\/a> have found.<\/p>\n When people were asked if they had symptoms of depression, those who regularly ate walnuts had \u201csignificantly lower\u201d scores indicating they were depressed, according to research<\/a>.<\/p>\n Plantains1 cup of fried yellow plantains, 0.37 grams of ALA<\/p>\n They look like large bananas, but are less sweet than their smaller cousins and higher in fiber, vitamin C and potassium, dietitians say<\/a>.<\/p>\n Plantains also make the list of fruits with the most magnesium<\/a>, potassium<\/a> and vitamin A<\/a>.<\/p>\n They can be fried, baked, boiled, steamed or popped into an air fryer.<\/p>\n Cherimoya1 cup of cherimoya, 0.25 grams of ALA<\/p>\n This tropical fruit is also known as a custard apple. Sweet, soft and creamy, the taste and texture reportedly inspired Mark Twain to describe it as \u201cthe most delicious fruit known to man.\u201d<\/p>\n Guava1 cup of guava, 0.18 grams of ALA<\/p>\n With more vitamin C than an orange<\/a> and rich in fiber, guava is a healthy and tasty addition to sweet and savory dishes. Its flavor has been compared to that of a strawberry or pear.<\/p>\n Guava also makes the list of fruits with the most protein<\/a>.<\/p>\n Avocado1 cup of cubed avocado, 0.17 grams of ALA<\/p>\n Avocado toast is one of Rizzo\u2019s favorite breakfasts and she blends it with plain Greek yogurt<\/a> to add protein, which makes it even more filling.<\/p>\n The fruit is an anti-inflammatory food that\u2019s rich in healthy fat and good for the heart.<\/p>\n Mamey Sapote1 cup of mamey sapote, 0.14 grams of ALA<\/p>\n Fans of this tropical fruit compare its taste to pumpkin pie. It looks a bit like it, too, with its soft, sweet orange flesh.<\/p>\n Mamey sapote can be eaten fresh on its own, or added to fruit salads, desserts, milk shakes, ice cream and chutney, the Florida Department of Agriculture notes<\/a>.<\/p>\n It\u2019s also one of the fruits with the most vitamin E<\/a>.<\/p>\n Jackfruit1 cup of jackfruit, 0.13 grams of ALA<\/p>\n Many vegans love this giant fruit as meat substitute<\/a> in recipes since it has the texture of chicken or pork when it\u2019s unripe and can be cooked with barbecue sauce or other seasonings.<\/p>\n When ripe, this relative of figs is sweet and can be eaten raw or incorporated into a dessert.<\/p>\n Kiwi1 cup of sliced kiwi, 0.07 grams of ALA<\/p>\n Its famously fuzzy skin covers a vividly green and tangy-sweet flesh that\u2019s rich in fiber, making kiwi the No. 1 fruit for treating constipation<\/a>.<\/p>\n Rizzo recommends eating the fruit with the skin<\/a> to almost double the fiber and get the most benefits, including vitamins and antioxidants.<\/p>\n Papaya1 cup of papaya, 0.07 grams of ALA<\/p>\n With a subtle hint of sweetness, papaya makes the list of fruits with the least sugar<\/a>.<\/p>\n