18 Top Foods High In Omega 3

Foods High In Omega 3

You need these foods high in omega3 because omega-3 fatty acids have many benefits for your body and brain.

Not a few health organizations provide recommendations to healthy adults to consume a minimum of 250-500 mg of omega-3 per day. You can get high amounts of omega-3 fat from fatty fish, algae and some high-plant foods.

What is omega 3 is an essential thing for you to know?

Omega 3 is a fat that can generally be found in fish. Besides, you can also get it from several vegetables.

The benefits of omega 3 are also very good for your body so you should not miss food with its contents.

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Benefits of Omega 3 for Body Health

The importance of omega-3 for the body makes you need to fulfill the daily requirements for these fatty acids. There are omega3 benefits that you need to know.

  • Helps reduce blood pressure
  • helps reduce triglycerides
  • Slows down the development of plaque in the arteries
  • Helps you to reduce the possibility of abnormal heart rhythms
  • Helps reduce the likelihood of heart attacks and strokes
  • Reducing the possibility of sudden cardiac death in people with heart disease

The Best Foods High In Omega 3

The people most know omega3 is only found in fish. But there foods high in omega 3 not fish that can meet your body's needs. Here is a list of 17 foods that are very high in omega-3.

1. Sardines (2,205 mg per serving)

Sardines are one of the tiny and oily fish. Sardines are usually served as a starter, snack, or delicacy. One cup (149 grams) of dried sardines provide more than 200% RDI for vitamin B12 and more than 100% for vitamin D and selenium. Besides, Omega-3 content reaches 2,205 mg per cup (149 grams) canned sardines, or 1,480 mg per 3.5 ounces (100 grams).

2. Anchovy (951 mg per serving)

Anchovy is included in the omega3 foods list and is a category of small and oily fish. Anchovy is usually often bought dry or canned.

This fish is a good source of niacin and selenium, and reinforced anchovy is also rich in calcium.

The Omega-3 content reaches 951 mg per can (2 ounces, or 45 grams) of European anchovy, or 2,113 mg per 3.5 ounces (100 grams).

3. Caviar (1,086 mg per serving)

Caviar is a fish egg that is usually considered a luxury food item. Caviar contains high choline and is very low in omega-6 fatty acids.

The content of Omega-3 in this food amounts to 1,086 mg per tablespoon (14,3 grams), or 6,789 mg per 3.5 ounces (100 grams).

4. Mackerel (4,107 mg per serving)

Mackerel is included in the category of small and fatty fish. Mackerel is very rich in nutrients and has a delicious taste if you know how to process it.

At presentation 3.5% (100 grams) 200% of the Reference Daily Intake (RDI) for vitamin B12 and 100% for selenium. The omega-3 content in mackerel reaches 4,107 mg in one slice of salted mackerel, or 5,134 mg per 3.5 ounces (100 grams).

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5. Chia seeds (4,915 mg per serving)

Chia seeds are very nutritious because they are rich in manganese, calcium, phosphorus, and various other nutrients.

A standard serving of 1 ounce (28 grams) of chia seeds contains 4 grams of protein, including all eight essential amino acids.

This is usually included in high protein foods list for weight loss. The Omega-3 content is also quite high up to 4,915 mg per ounce (28 grams).

6. Cod Liver Oil (2,664 mg per serving)

Cod liver oil is a supplement rather than a food extracted from the cod liver. One tablespoon of cod liver oil is more than enough to meet your needs for three essential nutrients.

You are not allowed to consume more than one tablespoon at a time, because too much vitamin A can be dangerous. The content of Omega-3 in the oil reaches 2,664 mg per tablespoon.

7. Salmon (4,023 mg per serving)

Salmon is already known as a food that is high in nutrients. The protein contained is also of high quality. Besides, salmon contains magnesium, potassium, selenium and vitamin B.

The omega-3 content of salmon reaches 4,023 mg in half cultivated Atlantic salmon fillets, or 2,260 mg in 3.5 ounces (100 grams).

8. Oysters (565 mg per serving)

Shellfish is one of the most nutritious foods you can eat. Oysters contain more zinc than any food available. Only 6-7 raw oysters (3.5 ounces or 100 grams) pack 600% of RDI for zinc, 200% for copper and 300% for vitamin B12.

The content of Omega-3 reaches 565 mg in 6 raw oysters, east, or 672 mg per 3.5 ounces (100 grams).

9. Flaxseed (2,338 mg per serving)

Flaxseeds are small brown or yellow seeds that are included in omega3 vegetarian foods. These seeds are the wealthiest whole food source of omega-3 fatty alpha-linolenic acid (ALA). The omega-3 content reaches 2,333 mg per tablespoon (14.3 grams) of all seeds, or 7,196 mg per tablespoon (14.3 grams) of oil (18, 19).

10. Herring (3.181 mg per serving)

Herring is a medium and oily fish that is usually served with cold smoke, pickled or cooked, then sold as canned snacks.

Standard smoke fillets contain almost 100% RDI for vitamin D and selenium and 50% RDI for vitamin B12. The Omega-3 content reaches 3,181 mg per Atlantic herring fillet, or 1,729 mg per 3.5 ounces (100 grams).

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11. Omega-3 supplements

Here are some omega-3 supplements that you can consume.

  • Fish oil
  • Cod liver oil
  • Krill oil
  • Algae oil
  • ALA supplements

12. Walnuts (2,542 mg per serving)

13. Soybeans (1,241 mg per serving)

14. Red beans

15. Edamame

16. Flaxseed

17. Seaweed and algae

18. Firm Tofu


It's relatively easy to get a lot of foods high in omega 3. This oil provides many benefits for the body, such as fighting inflammation, Alzheimer's disease, and cancer.

However, you can take omega-3 supplements when it is difficult to get foods containing omega-3.

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