Fatty Fish

Fatty fish are some of the best sources of omega-3 fatty acids. These include salmon, mackerel, trout, sardines, and herring. Eating fish at least two to three times a week can significantly boost your omega-3 intake. Grilled salmon with a lemon-dill sauce or sardines on whole-grain toast are tasty and nutritious options.

Flaxseeds

Flaxseeds are a fantastic plant-based source of omega-3s. They contain alpha-linolenic acid (ALA), a type of omega-3 that can be converted into EPA and DHA in the body. You can sprinkle ground flaxseeds on your yogurt, cereal, or add them to smoothies for a nutty flavor and a dose of healthy fats.

Chia Seeds

Chia seeds are another excellent plant-based omega-3 source. They are rich in ALA and also provide fiber and protein. Try making a chia seed pudding with almond milk and your favorite fruits for a nutritious breakfast or snack.

BONUS

A Recipe to Boost Your Hair Health:

Grilled Salmon and Avocado Salad

Ingredients:

• 2 salmon fillets (rich in Omega-3 Fatty Acids)

• 1 ripe avocado

• 1 cup mixed greens

• 1/4 cup cherry tomatoes, halved

• 2 tablespoons extra-virgin olive oil

• 1 lemon, juiced

• Salt and pepper to taste

• 
  

Instructions:

1. Preheat your grill to medium-high heat.

2. Grill the salmon fillets for about 4-5 minutes on each side, or until they flake easily with a fork.

3. In a large bowl, combine mixed greens, halved cherry tomatoes, and sliced avocado.

4. Drizzle the lemon juice and extra-virgin olive oil over the salad and toss gently to ensure all ingredients are well coated.

5. Season with salt and pepper to taste.

6. Your Omega-3-boosting grilled salmon and avocado salad is ready to enjoy as a nourishing meal that supports hair shine and hydration.