3. Hemp Seed
Hemp is quite possibly among the most useful and healthy plants known to man. Containing around 2.5g of omega-3 fatty acids 30 grams, hemp seed is also rich in protein, fiber, and the micronutrients iron, zinc, and magnesium (11).
Most clinical research on hemp seed involves the benefits on heart health – preventing blood clots and aiding recovery from (and preventing future) heart attacks (12).
Hemp seed has a long history in Eastern and alternative medicine, used to treat everything from neurological disorders to mild skin ailments.
To incorporate more hemp into your diet, you can use hempseed oil as you would any other vegetable oil, sprinkle hemp seeds over cereal, yogurt, into smoothies, or anywhere else you would normally use granola for a nice crunch.
4. Perilla Oil
Perilla oil is not a staple in most American households, but it is quite popular in Korean cooking.
Used as both a condiment and a cooking oil, perilla oil has a very pleasant, nutty flavor. It’s also been used medicinally to treat mild stomach ailments and aid in digestion (13).
Like other oils, perilla is rich in vitamin E and is comparable to flax seeds in its omega-3 content. Plus, it has the highest proportion of omega-3 fatty acids relative to omega-6 fatty acids (14).
As with flaxseed oil, you’ll want to avoid heating perilla oil to preserve the nutritional content and prevent it from getting rancid. You may find it easier (and more convenient) to get perilla oil in capsule form and take it as a supplement