Many foods have omega-3 fatty acids. A diet high in certain fish, seeds, and nuts can help you get more omega-3s.
Omega-3 fatty acids have
The World Health Organization (WHO) recommends that you consume 0.25 to 2 grams of EPA plus DHA per day. You can reach that amount by eating two servings of fatty fish per week. You can get large amounts of omega-3 fats from fatty fish, algae, and several high fat plant foods.
According to the
Here is a list of 12 foods that are very high in omega-3.
Mackerel are small fatty fish. In many countries, they are commonly smoked and eaten as whole fillets.
Mackerel are incredibly
Omega-3 content: 4,580 mg of EPA and DHA (combined) in 3.5 oz (100 g).
Salmon is one of the most nutrient-dense foods on the planet. It contains high quality protein and various nutrients, including
Studies show that people who regularly eat fatty fish such as salmon have a lower risk of conditions such as heart disease,
Cod liver oil is more of a supplement than a food. As the name implies, it’s an oil extracted from the livers of cod fish.
This oil is high in omega-3 fatty acids and loaded with vitamins D and A — a single tablespoon provides
But don’t take more than 1 tablespoon at a time, as too much vitamin A can be harmful.
Herring is a medium-sized oily fish. It is often cold-smoked, pickled, or precooked and sold as a canned snack. Smoked herring is a popular breakfast food in countries such as England, where it’s called kippers and served with eggs.
A 3.5-oz (100-g) serving of herring contains almost
Shellfish are among the most nutritious foods you can eat. Oysters are one of the best food sources for zinc. Just 6 raw eastern oysters (3 oz or 85 g) pack
Oysters can be eaten as an appetizer, snack, or whole meal. In many countries, raw oysters are a delicacy.
Sardines are very small, oily fish commonly eaten as appetizers, snacks, or delicacies. They’re highly nutritious, especially when eaten whole. They contain almost every nutrient your body needs.
A 3.5-oz (100-g) serving of drained sardines provides more than 370% of the DV for vitamin B12, 24% for vitamin D, and 96% for selenium.
Anchovies are tiny, oily fish often sold dried or canned. Usually eaten in small portions, they can be rolled around capers, stuffed into olives, or used as pizza and salad toppings. Because of their strong taste, they are also used to flavor many dishes and sauces, including Worcestershire sauce, remoulade, and Caesar dressing.
Anchovies are a great source of niacin and selenium, and boned anchovies are a decent source of calcium.
Caviar consists of fish eggs, or roe.
Widely regarded as a luxury food item, caviar is most often used in small quantities as an appetizer, taster, or garnish. Caviar is a good source of choline and a rich source of omega-3 fatty acids.
These small brown or yellow seeds are often ground, milled, or pressed to extract oil.
They are one of the richest whole food sources of the omega-3
Because your intestines cannot break down the tough outer shells of whole flaxseed, it may be better to use ground flaxseed or grind whole flaxseed in a coffee grinder.
Chia seeds are incredibly nutritious — rich in manganese, selenium, magnesium, and other nutrients. A standard 1-oz (28-g) serving of chia seeds contains 5 g of protein, including nine essential amino acids.
Walnuts are very nutritious and loaded with fiber. They also contain large amounts of copper, manganese, and vitamin E, as well as important plant compounds.
Do not remove the skin, as it contains most of the walnuts’ phenol antioxidants, which offer health benefits.
Soybeans are a good source of fiber and plant-based protein. They are also a good source of other nutrients, including riboflavin, folate, vitamin K, magnesium, and potassium.
Soybeans are very high in omega-6 fatty acids. In the past, researchers suggested that eating too much omega-6 may cause inflammation, but
Omega-6 fatty acids may have many health benefits, including potentially lowering your risk of cardiovascular disease.
Omega-3 fats EPA and DHA are found in some animal foods, seafood, and algae.
Foods that provide the
Although not as high in omega-3 as the foods above, many other foods contain decent amounts.
These include:
- pasture-raised eggs
- omega-3-enriched eggs
- meats and dairy products from grass-fed animals
- hemp seeds
- vegetables such as spinach, Brussels sprouts, and purslane
Fatty fish such as salmon, mackerel, sardines, and anchovies are all rich in omega-3 fatty acids. You can also get omega-3s from some nuts and seeds.
Non-animal sources of omega-3 fatty acids include flaxseed, chia seeds, walnuts, soybeans, spinach, and Brussels sprouts. Non-animal sources contain the omega-3 fatty acid ALA, which your body does not use as effectively as EPA and DHA, both of which come from animal-based sources.
Pasture-raised eggs and eggs enriched with omega-3s contain a decent amount of omega-3 fatty acids, but not as much as oily fish and oysters.
Avocados are not a rich source of omega-3 fatty acids. Like other non-animal sources of omega-3 fatty acids, avocados contain the omega-3 fatty acid ALA, which your body does not use as effectively as EPA and DHA. These more beneficial types only come from animal-based sources, such as fatty fish.
Many whole foods contain large amounts of omega-3s.
Omega-3s provide numerous health benefits, such as helping to lower inflammation and reduce heart disease risk.
You may easily meet your omega-3 needs if you typically eat these foods. However, if you don’t eat many of these foods and think you may be lacking in omega-3s, you may want to ask a healthcare professional whether you could benefit from an omega-3 supplement.