Because we know it’s best if we get our nutrients from the food we eat instead of from supplements, here’s a list of 12 high Omega-3 Foods to consider adding to your diet.
1. Mackerel (4107 mg per serving)
Mackerel are small, fatty fish. In Western countries, they’re commonly smoked and eaten as whole fillets for breakfast.
In addition to their Omega-3 content, they’re very rich in nutrients:
- A 3.5 oz (100 g) piece of mackerel provides 200% of the RDI (recommended daily allowance) for vitamin B12 and 100% for selenium.
2. Salmon (4023 mg per serving)
Salmon is one of the very best, most nutritious foods on the planet.
➡ It has high-quality protein and a variety of nutrients, including large amounts of magnesium, potassium, selenium, and B-vitamins.
➡ Studies show that people who regularly eat fatty fish, like salmon, have a lower risk of diseases like heart disease, dementia, and depression.
3. Cod Liver Oil (2664 mg per serving)
Ahhh…childhood memories…Cod liver oil is more of a supplement than a food. As the name implies, it is oil that is extracted from the livers of cod-fish.
➡ Not only is this oil high in omega-3 fatty acids, it is also loaded with vitamin D (338% of the RDI) and vitamin A (270% of the RDI).
➡ Taking just a single tablespoon of cod liver oil fills your need for three incredibly important nutrients.
However, definitely don’t take more than a tablespoon, because too much vitamin A can be harmful.
4. Herring (3181 mg per serving)
Herring is a medium-sized oily fish. It’s often cold-smoked or precooked and then sold as a canned snack.
Smoked herring is a popular breakfast food in countries like England, where it’s served with eggs and called kippers.
➡ A standard smoked fillet has almost 100% of the RDI for vitamin D and selenium and 50% of the RDI for B12.
5. Oysters (565 mg per serving)
Shellfish are also among the most nutritious foods you can eat.
Oyster, for instance, in fact, contain more zinc than any other food on the planet. Just 6-7 oysters contain 600% of the RDI for zinc, 200% for copper and 300% for vitamin B12.
6. Sardines (2205 mg per serving)
These tiny oily fish are commonly eaten out of a tin or jar as a starter, snack or delicacy.
➡ Sardines are highly nutritious, especially when eaten whole. They contain almost every single nutrient that the human body needs.
One cup of drained sardines provides over 200% of the RDI for vitamin B12, and over 100% for vitamin D and selenium.
7. Anchovies (951 mg per serving)
This is another tiny, oily fish that is often found dried or in a jar with oil.
They’re usually eaten in very small portions, such as rolled around capers, stuffed in olives or as pizza and salad toppings.
Because of their strong flavor, they’re also used to add flavor to many dishes and sauces, including Worcestershire sauce, remoulade and Caesar dressing.
➡ Anchovies are a great source of niacin and selenium, and boned anchovies are also rich in calcium.
8. Caviar (1086 mg per serving)
You know this as fish eggs, and their popularity is often in question, but they’re considered a luxury item on menus everywhere and served as an appetizer.
➡ Caviar is high in choline, which is an ***essential nutrient.
***Essential nutrients are required for normal body functioning that can not be synthesized by the body. Categories of essential nutrient include vitamins, dietary minerals, essential fatty acids and essential amino acids.
9. Flaxseed (2338 mg per serving)
Flaxseeds are small brown or yellow seeds. They’re usually ground, milled or used to make oil.
➡ These seeds are the richest whole food source of the omega-3 fat called alpha-linolenic acid (ALA), and flaxseed oil is often used as an omega-3 supplement.
➡ Flaxseeds are also very high in fiber, vitamin E, magnesium and other nutrients.
You can read more about the different types of omega-3s in this article.
10. Chia Seeds (4915 mg per serving)
➡ Chia seeds are incredibly nutritious. They’re rich in manganese, calcium, phosphorus and various other nutrients.
➡ A standard 1-oz (2-tbsp) serving of chia seeds has 4 grams of protein, including all eight essential amino acids.
11. Walnuts (2542 mg per serving, about 7 walnuts)
Walnuts are very nutritious and loaded with fiber. They also contain high amounts of copper, manganese and vitamin E.
➡ However, do not remove the skin, as it has most of the antioxidants found in walnuts.
12. Soybeans (1241 mg per serving)
➡ Soybeans are a good source of fiber and vegetable protein.
➡ They also contain high amounts of other nutrients, including riboflavin, folate, vitamin K, magnesium, and potassium.
Although they don’t contain as much omega 3’s as the foods listed above, the following also contain decent amounts:
➡ Pastured eggs (Omega-3-enriched eggs). Basically, the chickens’ feed is supplemented with an omega-3 source like flax seeds.
➡ Meats from grass-fed animals
➡ Grass-fed dairy products
➡ Hemp seeds
➡ Some vegetables like spinach and Brussel’s sprouts
Getting plenty of omega-3s from whole foods is relatively easy…just stay away from junk food and you’ll get to feel the difference that getting the right nutrients will make in your daily life.