If you are spending money on expensive omega-3 supplements, consider looking at  adding some of these foods to your diet.

1. Spinach -Omega-3 Payoff: 352 mg per ½ cup (cooked)

2. Fontina Cheese -Omega-3 Payoff: 448 mg per 2-ounce serving

3. Navy Beans -Omega-3 Payoff: 1 cup has 1,190 mg of ALA

4. Grass-fed Beef -Omega-3 Payoff: 160 mg per 6-ounce steak

5. Anchovies -Omega-3 Payoff: 597 mg per 1 ounce boneless

6. Mustard Seed -Omega-3 Payoff: 230 mg per tablespoon

7. Walnuts -Omega-3 Payoff: 2,500 mg per ¼ cup

8. Winter Squash -Omega-3 Payoff: 332 mg per cup (baked)

9. Eggs -Omega-3 Payoff: 225 mg per egg

10. Purslane -Omega-3 Payoff: 300 mg per ½ cup

11. Flaxseed Oil -Omega-3 Payoff: 7,300 mg per Tbsp

12. Wild Rice -Omega-3 Payoff: 240 mg per ½ cup (uncooked)

13. Chia Seeds -Omega-3 Payoff: 2,500 mg per Tbsp

14. Red Lentils-Omega-3 Payoff: 480 mg per cup (raw)

15. Firm Tofu -Omega-3 Payoff: 814 mg per 3-ounce serving