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Best Foods That are rich in Omega 3

No doubt that omega 3 fatty acids have beneficial effects for our body and especially brain, so we look for them in food.

Fortunately, There are many foods that are rich in omega 3 fatty acids which includes certain fish, seeds, and nuts.

Health organizations recommend that we should consume 250-500 mg of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) - main omega 3 types - per day to be healthy and you can achieve these quantities easily by eating two servings of fatty fish per week.

Health organizations also recommend - for plant based omega 3 fatty acids - 1,600 mg for males and 1,100 mg for females.

DHA, EPA, and ALA are the three main types of omega 3 fatty acids.

Fish and seafood tend to be higher in DHA and EPA, while plant sources tend to higher in ALA, so eating a variety of foods rich in omega 3 fatty acids is important for good health.

Here is a list of best foods sources that are very high in omega 3 fatty acids.


Best Omega 3 food sources

1. Mackerel

Omega-3 content: 4,580 mg of EPA and DHA (combined) in 3.5 ounces (100 grams).

Mackerel also contains 500% of the Reference Daily Intake (RDI) for vitamin B12 and 130% for selenium for the same serving size.

Mackerel isn't only healthy, but also delicious and you can prepare it quickly.

2. Salmon

Omega-3 content: 2,150 mg of EPA and DHA (combined) in 3.5 ounces (100 grams).

Salmon also contains large amounts of protein and other nutrients, including vitamin D, selenium, and B vitamins.

3. Cod liver oil

Omega-3 content: 2,438 mg of EPA and DHA (combined) per tablespoon.

Cod liver oil is extracted from fish livers called cod livers.

With one tablespoon, you get also vitamin D and A (170% and 453% of the Daily Value (DV), respectively)

Don’t take more than 1 tablespoon at one time, as too much vitamin A can be harmful.

4. Herring

Omega-3 content: 2,150 mg of EPA and DHA (combined) in 3.5 ounces (100 grams).

Herring also contains 100% of the DV for selenium and 779% of the DV for vitamin B12 per 3.5-ounce (100-gram) serving.

5. Oysters

Omega-3 content: 329 mg of EPA and DHA (combined) in 6 raw eastern oysters, or 391 mg per 3.5 ounces (100 grams).

Also just 6 raw eastern oysters (3 ounces or 85 grams) contain 289% Zinc of the DV, 69% for copper, and 567% for vitamin B12.

6. Sardines

Omega-3 content: 1,463 mg of EPA and DHA (combined) per 149 grams of canned Atlantic sardines.

Also Sardines contain about 370% of the DV for vitamin B12, 24% for vitamin D, and 96% for selenium. per 3.5-ounce (100-gram) serving of drained sardines.

7. Anchovies

Omega-3 content: 411 mg of EPA and DHA (combined) per 5 anchovies (20 grams), or 2,053 mg per 3.5 ounces (100 grams) .

Anchovies also contains niacin and selenium.

8. Caviar

Omega-3 content: 1,046 mg of EPA and DHA (combined) per tablespoon (16 grams), or 6,540 mg per 3.5 ounces (100 grams) .

Caviar contains also choline.

Vegetarian and vegan sources of omega 3

1. Flax seed

Omega-3 content: 2,350 mg of ALA per tablespoon (10.3 grams) of whole seeds, or 7,260 mg per tablespoon (13.6 grams) of oil.

They are the richest whole food source of the omega-3 fat alpha-linolenic acid (ALA).

Flax seed contains also fiber, magnesium, and other nutrients.

2. Chia seed

Omega-3 content: 5,050 mg of ALA per ounce (28 grams)

Chia seeds also contain manganese, selenium, magnesium, and other nutrients like protein which includes all eight essential amino acids.

3. Walnuts

Omega-3 content: 2,570 mg of ALA per ounce (28 grams), or about 14 walnut halves.

Walnuts are loaded with fiber. They also contain copper, manganese, and vitamin E.

Don't remove the skin, as it is loaded with most of walnuts’ phenol antioxidants, which provide health benefits.

4. Soybeans

Omega-3 content: 670 mg of ALA in a 1/2 cup (47 grams) of dry roasted soybeans, or 1,440 mg per 3.5 ounces (100 grams).

Soybeans are a good source of fiber and vegetable protein.

They also contain riboflavin, folate, vitamin K, magnesium, and potassium.

Studies don't recommend eating too much soybeans as they contain high amount of omega 6 fatty acid which may cause inflammation.

5. Seaweed and algae

Seaweed, spirulina, nouri, and chlorella are different forms of algae.

They are especially important for vegetarian or vegan as they contain both DHA and EPA and few plants contain this mix.

Seaweed also contain protein, and it may have anti diabetic, antioxidant, and anti hypertensive actions.


There are many foods that contains high amount of omega 3 fatty acids as mackerel, salmon, cod liver oil, herring, oysters, sardines, anchovies, caviar, flax seed, chia seeds, walnuts and soybeans.

Omega-3 fatty acids help to prevent inflammation and heart disease.

You may meet your omega 3 needs easily if you eat these foods regularly, but you don't eat these foods you should take omega 3 supplements.


Foods That Are Very High in Omega-3
The complete guide to omega-3-rich foods

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