Chia seeds are another plant-based source of Omega-3, specifically ALA. Besides being EFA-rich, they are also packed with fiber, protein, and other beneficial nutrients. Chia seeds contribute to heart and bone health, and they can absorb liquid to form a gel, making them a unique addition to many recipes.
The recommended intake of chia seeds is about 1-2 tablespoons per day. They can be soaked in liquid to form a pudding, or sprinkled raw onto salads, yogurt, and cereals.