One Ring. One Full Point
The Fish, Nuts & Seeds Ring is worth 1 point toward your daily Ring Score. You can earn ½ point by including oily fish and ½ point by including nuts and seeds. These foods may be small additions to your meals, but they provide important nutrients that support your heart, brain, and overall health.
Vegans and people who do not eat fish, not to worry. Your overall eating pattern is what matters, and a daily Ring Score of 9–10 is considered ideal for everyone.
Understanding Omega-3 and Omega-6 Fats
Omega-3 and omega-6 fats are essential fats because your body needs them but cannot make them on its own. Both play important roles in health. Omega-6 fats support growth, brain function, healthy skin, and normal body processes. Omega-3 fats support heart health, brain health, and healthy aging.
Most people already get plenty of omega-6 fats. Nuts, seeds, soy foods, and some vegetable oils can be nutritious sources and also contribute fiber, protein, vitamins, and minerals.
The concern is not omega-6 itself, but the company it keeps. Much of the omega-6 in the Standard American Diet comes from oils used in ultra-processed and fast foods, which are also high in sodium, added sugar, refined carbohydrates, and calories.
Omega-3 fats can be harder to find. That is why oily fish, walnuts, chia seeds, flaxseeds, and hemp seeds are such valuable additions to your meals.
There are three main types of omega-3 fats:
- EPA and DHA are found mainly in oily fish and support heart, brain, and overall health.
- ALA is found in walnuts, chia seeds, flaxseeds, and hemp seeds. The body can convert some ALA into EPA and DHA, but only in small amounts.
This combination of healthy fats and other valuable nutrients is why Fish, Nuts & Seeds have their own Ring in MedChefs.
Oily Fish: A Powerful Source of EPA and DHA
Not all fish provide the same amount of omega-3 fats. Oily fish such as salmon, sardines, trout, and mackerel are especially rich in EPA and DHA.
These omega-3 fats support heart and brain health, help regulate inflammation, and promote healthy aging. MedChefs recommends enjoying oily fish two to three times each week when it fits your dietary preferences.
Other fish can still be nutritious sources of protein, but oily fish provide the greatest omega-3 benefit.
Nuts and Seeds Are Small but Mighty
Walnuts, almonds, pistachios, pumpkin seeds, chia seeds, flaxseeds, and hemp seeds offer a rich mix of healthy fats along with fiber, protein, vitamins, and minerals.
Just one to two tablespoons a day can help fill your Ring while adding flavor and crunch. Walnuts, chia seeds, flaxseeds, and hemp seeds are especially good plant sources of ALA.
For People Who Do Not Eat Fish
You do not need to eat fish to achieve an ideal MedChefs score. Focus on a variety of nuts and seeds, especially walnuts, chia seeds, flaxseeds, and hemp seeds.
You may also want to consider an omega-3 supplement as another way to obtain EPA and DHA. Look for a product that provides both. Algae-based supplements offer a fish-free option for vegans and vegetarians.
Talk with your healthcare provider before adding a supplement, especially if you take medication or have a health condition.
Small Changes Add Up
Sprinkle seeds on oatmeal, add nuts to a salad, enjoy nut butter with fruit, or choose oily fish for dinner.
Nuts and nut butters are nutritious but calorie-dense, so if weight loss is a goal, more is not always better. A modest portion provides plenty of nutrition and satisfaction.
As you work toward your Fish, Nuts & Seeds Ring, you are also supporting your heart, nourishing your body, and strengthening your overall eating pattern.
