15 foods high in omega-3s you must eat


In order to lead a healthy lifestyle, one must have a nutritious diet. This includes foods that are rich in omega-3s.

Omega-3 fatty acids are a type of polyunsaturated fat that has various benefits for the body and brain.

This includes reducing the risk of heart disease, reducing the risk and severity of dementia, and relieving inflammation in arthritis patients.

They are called “essential fats” but cannot be made in the body. Hence, they must be preserved through diet.

The most important omega-3 fatty acids are:

  • Alpha-Linolenic Acids (ALAs) – found in plant foods
  • Eicosapentaenoic Acid (EPA) – found in fish and seafood
  • Docosahexaenoic acid (DHA) – found in fish and seafood

For adults, it is recommended to take at least 250-500 mg of omega-3 fatty acids per day.

Fortunately, they are easily available through a variety of foods. Here are 15 foods that are high in omega-3s.

Meat fish


Salmon is one of the most nutritious foods in the world and contains large amounts of vitamin D and B vitamins.

It’s also high in omega-3s, especially DHA and EPA.

Fresh salmon usually does not contain ALA, but canned salmon can contain up to 0.04 grams in addition to the other omega-3 fatty acids.

Half a fillet of cooked, farmed Atlantic salmon contains around 4,123 milligrams of omega-3.


Herring is a medium-sized, oily fish that is usually cold-smoked, pickled, or pre-cooked and then sold as a canned snack.

In some countries, smoked herring is a popular breakfast dish.

But like other types of fish, it is rich in omega-3s.

A 40-gram herring fillet contains 946 milligrams of omega-3.

Additionally, a standard smoked fillet contains nearly 100% of the Recommended Daily Allowance (RDI) for an adult for vitamins D and selenium and 221% of the RDI for vitamin B12.

Grass-fed beef

Compared to grain-fed cattle, grass-fed cattle produce beef with a higher omega-3 content.

In a 6-ounce piece of ground, raw beef, it contains 149 milligrams of omega-3, which is mostly ALA.

While omega-3 levels are lower than other foods like salmon, they are four times higher than grain-fed animals, according to a review in the Nutrition Journal.

This is because cattle roam fields and eat things like flax and purslane.


Shellfish are a good source of omega-3 fatty acids because they tend to contain ALA, DHA, and EPA.

These include oysters, lobsters, and scallops.

If you look at oysters, they are very nutritious. Just 85 grams of oysters contain 293% of the RDI for zinc, 70% for copper and 575% for vitamin B12.

The same amount contains 370 mg of omega-3.

You can get your omega-3s at any time of the day when you eat oysters as they can be enjoyed as a snack or as a whole meal.


Anchovies are tiny, oily fish that are often bought dried or canned.

Because of their strong taste, they are used as toppings for foods such as pizza. They are also used to flavor many dishes and sauces.

However, they are a great source of omega-3, which contains 2,113 mg per 100 grams.

Anchovies are also filled with niacin and selenium. Boned anchovies are a decent source of calcium.


15 High Omega-3 Foods You Must Eat - Vegetables


These leafy green vegetables are an ideal food if you’re looking to increase your omega-3 intake.

One cup of raw spinach contains 41 mg, while one cup of cooked spinach contains 166 mg of omega-3s.

It’s also rich in nutrients like vitamin E, betaine, and choline, which work together to turn off fat storage genes.

Spinach is a vegetable that can be incorporated into salads and curries to easily get omega-3s.

Brussels sprouts

Brussels sprouts are not a popular vegetable, but they are rich in omega-3 fatty acids, especially ALA.

There are 135 mg of ALA in every half cup of cooked sprouts. This is 8.5% of a man’s and 12% of a woman’s FEI.

A few servings will help you meet your omega-3 needs.

If you don’t like the texture, toast it to give the sprouts a crispness on the outside and a soft center.

Winter pumpkin

Winter pumpkin is the name given to several types of pumpkin. It differs from summer squash in that it is harvested and eaten when it is ripe.

This is when the seeds inside have fully ripened and the skin has hardened into a tough shell.

When it comes to omega-3s, they’re a great source. One cup of Hubbard gourd contains 332 mg of omega-3s.

Winter squash is also great for weight loss. One cup provides one-third of the RDI of vitamin C, a nutrient related to the body’s ability to burn fat.

Nuts & seeds

15 High Omega-3 Foods You Must Eat - Seeds


Flax seeds are small brown or yellow seeds. Typically they are ground, ground, or used to make oil.

Compared to other foods, flaxseed is the richest complete dietary source of ALA omega-3 fatty acids.

As a result, flaxseed oil is widely used as an omega-3 supplement.

One tablespoon of whole flaxseed contains 2,350 mg. One tablespoon of flaxseed oil has an omega-3 content of 7,260 mg.

Flax seeds are also a great source of fiber, magnesium, and other nutrients.

Chia seeds

For those who don’t like the nutty taste of flaxseed, chia seeds are a great alternative.

Chia seeds are rich in omega-3 fatty acids and contain 5060 mg per 28 grams.

They’re also incredibly nutritious and contain manganese, selenium, magnesium, and all eight essential amino acids.

Chia seeds are high in protein and fiber, which makes them an excellent option for those on a plant-based diet.


Compared to other nuts and seeds, walnuts have the highest omega-3 content at around 2,570 mg per 28 grams.

Not only are they high in omega-3s, but also high in antioxidants to fight disease.

According to one study, this combination protects against heart disease.

Other benefits include lowering blood pressure and reducing inflammation in the blood vessels during stressful times.

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

Work into a salad or have a handful as an afternoon snack.

Mustard seeds

Mustard seeds may be small, but they are high in omega-3s.

One tablespoon of ground mustard seeds contains 239 mg of omega-3.

They have fat burning properties. Scientists at the Oxford Polytechnic Institute in England found that a teaspoon of mustard seeds was enough to boost the metabolism by up to 25 percent for several hours after eating.

The benefits of weight loss are attributed to allyl isothiocyanates, compounds that give mustard its distinctive taste.

Other food

15 High Omega-3 Foods You Must Eat - Others

Firm tofu

Made from soybeans, tofu is a great source of vegetable protein, which makes it suitable for vegans.

It also has the potential to contribute to weight loss.

Tofu is nutritionally beneficial and contains rich sources of calcium and iron.

It’s also very high in omega-3s, especially when it’s firm tofu, which has 495 mg per 85 grams.

However, it has a reputation for being boring. So make sure you add roasts and curries for a delicious and nutritious meal.

Wild rice

Wild rice is an interesting option as it is not rice at all. It comes from an old water grass.

Compared to brown rice, wild rice has almost twice as much fiber and protein and fewer calories. This makes it a great food for weight loss.

This amazing food is also made up of around 30% omega-3 fatty acids.

One cup of boiled wild rice contains 156 mg of omega-3s. Eat white or brown rice instead of white or brown rice to see the nutritional benefits.

Red lenses

Red lentils are a cheap legume that tastes great in a number of dishes.

Lentils contain 240 mg of omega-3 per half cup (raw) and are a rich source of omega-3.

They are also great for boosting fat metabolism and regulating appetite.

Researchers say the benefits of losing weight come from resistant starch, a form of slowly digestible fiber that triggers the release of acetate, a gut molecule that tells the brain when it’s time to stop eating.

This is just a selection of foods that are rich in omega-3s.

Other foods include mackerel, eggs, and hemp seeds.

There are many foods that contain omega-3s, but it ultimately comes down to what you like to eat.

So if you are looking to increase your omega-3 intake, these are the foods you should be eating.


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