Walnuts
Walnuts are rich in fiber and very nutritious. They are a good source of manganese, copper, and vitamin E, [8] as well as important plant compounds.
A lot of people make the mistake of removing the skin not knowing that it contains most of the walnuts’ phenom antioxidants, which offer health benefits.
Content of Omega-3: 2, 570 mg of ALA per oz (28g), or about 14 walnut halves.
Chia seeds
Chia seeds are highly nutritious, rich in selenium, manganese, magnesium, and other nutrients.
A standard 1-oz (28-g) serving of chia seeds contains 5g of protein, including eight essential amino acids.
Content of Omega-3: 5,050 mg of ALA per oz (28g).