1. Flaxseeds
Flaxseeds are high in fiber, protein, manganese, magnesium, and (of course) omega-3s. Flaxseed and flaxseed oil are both very popular choices to help treat and prevent obesity, high cholesterol, high blood pressure, and heart disease (5,6,7).
You don’t need much, either: one ounce of flaxseeds contains an astonishing 6388mg of omega-3 fatty acids (8).
Numerous studies on flaxseed and its positive health effects have found that flaxseed is a particularly powerful tool for weight management. You can add ground or whole flaxseed to smoothies, as an egg substitute in baking, or sprinkle them over oatmeal or cereal.
If possible, keep whole flaxseed on hand and grind them up yourself (as opposed to keeping ground flaxseed on hand). Ground flaxseed degrades rather quickly, but whole flaxseeds will keep for a very long time. If you prefer flaxseed oil, avoid cooking it and use it instead as a dressing.
2. Walnuts
One of the healthiest nut choices, walnuts are incredibly good sources of heart-healthy monounsaturated fats, omega-3 fatty acids, vitamin E, copper, manganese, and biotin (9).
A single ounce of walnuts contains over 2500mg of omega-3 fats as well as more than half the daily recommended intake of copper and manganese – two very important trace minerals.
In clinical studies, walnuts are shown to improve memory, learning, and overall mental cognition – especially in relation to Alzheimer’s disease (10). Walnuts are a great option on their own for a mid-afternoon snack, but you can also add them to cereals, yogurt, or bake them into some heart healthy energy balls.