According to the National Institutes of Health (NIH), the adequate intake for alpha-linolenic acid (ALA), a plant-based omega-3, is between 1,100 and 1,600 mg per day. Here is a list of 12 foods ...

Just one tablespoon of ground flaxseeds contains around 2,350 mg of ALA (alpha-linolenic acid) — the plant-based form of omega-3. How to use: Sprinkle ground flaxseeds over your morning cereal ...