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What Foods Are High in Omega 3?

food high in omega 3 are

Omega-3 is essential for the immune system, treating arthritis, relieve depression, improving heart health, and skincare. 

Without a doubt, fish is an excellent source of omega-3 that plays a significant role in preventing blood clotting and lower blood triglyceride levels. 

For that reason, you should eat fish twice a week to hold back vascular diseases and heart attacks.

Also, wheat germ, walnuts, and oilseeds such as flax and soybeans contain ALA that is one of the essential types of omega-3.

Let’s get started to uncover what foods are high in omega 3.

foods high in omega 3 are:

1. Mackerel

Mackerel is not only a great source of omega-3 but also vitamins and minerals such as Riboflavin, D, B12, Niacin, Selenium, Iron, and Magnesium.

100 gr or 3,5 ounces of this fish contains more than 5,000 mg omega-3.

2. Herring

Herring is a good source of Vitamin B12 and Selenium.

A serving of 100 gr of this type of fish gives your body 2,000 mg omega-3.

3. Salmon (Atlantic and King)

Salmon is third fish high in omega-3 because 100 gr of this fish contains more than 2200 mg.

Also, salmon is an excellent source of Vitamin B12, B6, and Niacin.

4. Sardines

Sardin contains the right amount of vitamins B12, D, Niacin, and minerals such as Selenium.

Sardin is the last fish high in omega 3 on our list. It has 1,400 milligrams of omega-3 in a 100 grams serving.

5. Flaxseeds

Flaxseeds are a plant-based source of alpha-linolenic acid (ALA). 

10 g (1 tbsp, whole) of flaxseeds contains 2338 mg of omega-3 and 606 mg of omega 6.

6. Chia seeds

28 g (1 ounce) of Chia seeds has 4915 mg of omega-3 and 1620 mg of omega-6.

All you have to do is to add that plants-based source of omega-3 to your salad.

7. Hemp seeds

One tablespoon of hemp seeds contains 868 mg of ALA.

Also, they are a good source of iron and zinc.

  1. https://ods.od.nih.gov/pubs/usdandb/ALA-Content.pdf

2. https://nutritiondata.self.com/

3. https://fdc.nal.usda.gov/