15 Foods That Are Very High in Omega-3

Written by Resurchify | Updated on: July 28, 2022

15 Foods That Are Very High in Omega-3

Omega-3 fats are the most interesting nutrients to know about. Fats are macronutrients that are made up of three fatty acids combined with a molecule of glycerol. The fatty acids can be divided into three main categories based on the types of bonds they have. First is the saturated fat which can be found in foods like butter, meat, coconut oil is made of fatty acids that have no double bonds and this justifies its name because they are ‘saturated’ or full of carbon atoms. Because of this, saturated fatty acids are straight and can pack together nicely and tightly. This is the reason they are solid at room temperature. Unsaturated fatty acids have at least one double bond, and this double bond causes the fatty acid chain to have a slight bend or kink in the middle, which means mostly unsaturated fats don’t pack together as tightly and are liquid at room temperature. If there is only one double bond, it is called monounsaturated fatty acid, and the best example of this is oleic acid present in olive oil. Similarly, if it has more than one double bond, it is called a polyunsaturated fatty acid. If the first double bond appears at the sixth carbon atom from the end of the chain, it is called an omega-6 fatty acid that is commonly found in plant fats such as sunflower oil, rapeseed oil, and other vegetable oils as well as in most seeds. 

On the other hand, if the first double bond occurs at the third carbon atom from the end, it’s called an omega-3 fatty acid. These fatty acids are found in flax seeds, chia seeds, walnuts, and oily fish, but, they are not all the same. The recommended minimum dose for omega-3 fatty acids is a minimum of 250-500 mcg each day for healthy adults. Omega-3 fatty acids have three major types: ALA, DHA, and EPA. ALA stands for Alpha-linolenic acid and is most commonly found in plant foods, like seeds or nuts. DHA stands for Docosahexaenoic acid and is plentifully found in fish, algae, and seaweed. EPA is the omega fatty-3 acid that helps to fight inflammation in the body and to reduce the symptoms of depression. 

The most excellent sources of DHA and EPA are fatty, oily fish. Given below are the different fish through which you can get your daily intake of omega-3.



One of the best things you can do for your immune system is to eat plenty of Omega-3 oils that are best found in oily fish, and there is nothing better than mackerel for getting your daily intake of oily fish. Mackerel is super rich in protein, omega-3 fats, and other essential nutrients. Hypertension is a common heath condition that affects many people worldwide, but mackerel fish has the potent ability to lower blood pressure, thanks to its polyunsaturated fatty acids. It additionally improves coronary heart fitness.

Research has found that polyunsaturated fats, which are healthy for the heart, can improve your heart health by reducing the risk of cardiovascular disease. It lowers the risk of getting a hip fracture and builds strong bones as it is a rich source of vitamin D. The risk of your fracture will fall by 33 percent if you consume fish like mackerel at least once a week. Also, this fish is an excellent source of calcium, a mineral that aids in strengthening the bones. Lower intakes of dietary omega-3 fats from fish increase the symptoms of depression; mackerel fish is an amazing source of polyunsaturated fatty acids, which improve depression symptoms. You can eat it smoked for breakfast. It contains 0.59 grams of DHA and 0.43 grams of EPA. Mackerel fish is a favourite among fish lovers for its versatility and flavour.


Fish provides you with many necessary nutrients and are a perfect source of omega-3 fatty acids. Eating fish every day improves your metabolism, the quality of your skin becomes better; you have a sound sleep and better concentration. Fish is a source of good fat. When you choose red meat, opt for the leanest pieced, but with fish, the healthiest kind is the fattiest. Salom is rich in omega-3 fatty acids and is one of the most nutritious foods around. It is one of the best sources of long-chain, omega-3 fatty acids, EPA and DHA. It contains 1.24 grams of DHA and 0.59 grams of EPA; these two fat have been credited with several health benefits, including decreasing inflammation, lowering blood pressure, reducing cancer risks, and improving the function of cells that line your arteries. Consuming salmon twice a week can help you meet your omega-three fatty acid requirement. They are a great source of protein. Salmon is rich in high protein, and just like every other nutrient, protein is also something that we must include in our diet. From helping your body heal after injury, protecting bone health to maintaining muscle mass, protein helps in several ways. Salmon also helps you lose weight and maintain your body fat. DHA supplementation decreases liver and visceral fat and ameliorates metabolic abnormalities in children.

Seabass or Bass

Bass provides a high level of vitamin A, which is an antioxidant specifically linked to eye and vision health. Vitamin A fights the negative effects of free radicals that cause macular degeneration and cataracts resulting in improvement of vision and protection in the future. The omega-3 and omega-6 fatty acids in the bass help to balance the acids in the body. It maintains the balance in cholesterol and prevents the chances of atherosclerosis, obesity as well as coronary heart disease. It also reduces the strain on the heart and arteries. The primary role of the endocrine system is to produce hormones that affect every aspect of your health, and bass contains nutrients that play a crucial role in the synthesis of these hormones. Vitamin B-6 in the bass is needed for the body to make melatonin, norepinephrine, and Serotonin. 85 grams of the serving of bass also provides 0.73 milligrams of pantothenic acid, an amount that fulfils almost 15 percent of the required daily intake of vitamin B for healthy adults. Pantothenic acid aids the adrenal glands in the production of stress and sex hormones. The high content of Omega-3 fatty acids, which is a good fat is essential for maintaining HDL Cholesterol in the body. It is also associated with lower chances of cancer. It contains 0.47 grams of DHA and 0.18 grams of EPA. It also provides us with protein and selenium.


They are saltwater bivalve molluscs that live in aquatic habitats such as oceans or bays. Many different types of oysters are considered a delicacy around the world because of their briny, flavourful meat. They are best known for their purported aphrodisiac qualities. Oysters are an excellent source of high-quality protein. They are also a complete protein source, containing all nine essential amino acids our body needs. High-protein diets that include oysters promote weight loss, improve blood-sugar control, and reduce heart disease risk factors in people with type 2 diabetes. Oysters are rich in zinc, iron, selenium, and vitamins B12 and D. Selenium maintains proper thyroid function and metabolism and acts as a powerful antioxidant, helping prevent damage to cells caused by free radicals. Vitamin B12 is critical for nervous system maintenance, metabolism, and blood cell formation. The mineral that plays a vital role in improving the immune system health, metabolism, and cell growth is zinc, and vitamin D also is important to immune health, cellular growth, and bone health. They also contain iron that helps the body to make haemoglobin and myoglobin, proteins that carry oxygen throughout your body. It contains 0.14 grams ALA, 0.23 grams of DHA, and 0.30 grams of EPA. 


Sardine is a name that comes from the Mediterranean island of Sardinia. They are fish which is full of oils containing omega-3 fatty acids. Omega-3 fatty acids are known to be found in plants and aquatic animals. They also boast a considerable amount of protein, vitamins, selenium, and calcium. Aside from their low mercury levels, sardines are chock complete of nutrients, minerals, and other vitamins like fatty acids, selenium, niacin, vitamins B2, B12, and D, calcium, choline, protein, copper, and phosphorous. All these nutrients are important to fight many sicknesses and maintain good health. According to studies, the omega-3s in sardines might also assist in breaking down bad LDL cholesterol, which in turn preserves coronary heart health. Omega-three may have tremendous results on inflammation, lipid metabolism, and thrombosis. They might also assist in breaking down arterial plaque and aid control blood strain levels. Consuming oily fish like sardines has been located to lessen the hazard of age-associated macular degeneration, a condition that commonly occurs in the elderly. It contains 0.74 grams of DHA and 0.45 grams of EPA.


Shrimps reduce caloric load. Every 100 grams of shrimp offers only 99 calories, which makes it an excellent choice if you want to reduce your calorie intake. They promote a leaner composition. Since shrimps have zero fat, they assist in reducing the fat and help in weight management. The Omega-3 present in shrimps helps to regulate cholesterol levels. Sodium is not good for those with hypertension, so shrimps provide only 4 percent of the daily allowance of sodium. Because it is an excellent source of protein and potassium. Shrimps help to prevent water retention. They stimulate the release of excess toxins and fluid to give us a lighter and healthier body. It is low in fats but wealthy in nutrients. It provides 84 calories in an 85-gram serving and does not contain any carbs. Approximately 90% of the calories in shrimp come from protein, and the rest come from fat. It is also one of the best food sources of iodine, an important mineral that many people are deficient in. Iodine (I) is required for the proper functioning of the thyroid and brain. In addition to astaxanthin antioxidants, shrimp is also a good source of omega-6 and 3. It contains 0.12 g of DHA and 0.12 g of EPA. 


Trouts generally live in the cold waters of lakes, and rivers. Some of its species also live in the sea. Trout’s flesh is semi-fatty and smells good. The flavour of its flesh depends on the species and their adaptation and habitat. Because it is a semi-fatty fish, it is low in calories and boasts a good amount of protein content. Thus, it is complete in all essential amino acids in healthy proportions. Studies suggest that consumption of trout can decrease the risk of heart attack, stroke, obesity, and hypertension. It is low in saturated fat and higher in heart-healthy polyunsaturated fat, including omega-3 fatty acids. All the species of trouts are rich sources of vitamin A, vitamin D and long-chain omega-3 fatty acids. These fatty acids decrease the triglyceride levels and slow the growth rate of atherosclerotic plaque. It contains 0.44 g of DHA and 0.40 g of EPA.

Vegetarian and Vegan Sources of Omega-3


Seaweed is known to be a superfood. It is a type of algae that grows in the oceans and seas along the rocky shorelines. They are most common in Asian countries like China, Japan, and Korea. It comes in various colours and varieties and contains a high amount of nutrients with low calories. Seaweed is a healthy choice to add to your diet. If you want better energy, the consumption of seaweed can be helpful to you. Sea vegetables can help us to amend possible dietary deficiencies. Seaweeds are one of the best plant sources of dietary iodine and contain many other essential nutrients, various vitamins, and polysaccharide-rich long-chain sugars. It only takes small amounts of either dried, whole, or grounded seaweed added to soups, meals or blended into drinks to provide a daily dose of potent nutrition. It aids in the better functioning of the thyroid gland. Even gut bacteria is important to maintain. They play a crucial role in breaking down food, supporting digestion, and improving overall health. Seaweed is a great source of fibre. Therefore, it promotes gut health and improves the health of the immune system. It is also rich in antioxidants and is rich in omega-3 fatty acids. They are one of those plant groups that have DHA and EPA. It contains 4-134 mg per 28 grams.

Chia Seeds

Chia seeds are known for their medicinal and nutritional properties. In recent years, they have become a part of the popular superfood communities. Apart from being a very versatile ingredient, they are easy to digest if cooked properly. They contain a variety of nutrients that are essential for health. They also consist of protein as well as omega 6 and omega 3 fatty acids, which our body is incapable of making on its own. They also boast a considerable amount of calcium content. Because of this nutrient content, chia seeds help the body to fight several diseases and ailments. They help control cholesterol levels in the body and prove effective in maintaining healthy body weight. They contain 5.0555 grams of ALA per 28-gram serving. They are also used as an ingredient in granola, smoothies, or salads. Mixing it with yoghurt is also a great option. You can buy them in the supermarket or can also find them online. 

Hemp Seeds

Hemp seeds are full of healthy fats and essential fatty acids that the body requires for proper functioning. They also are an excellent protein supply and comprise excessive quantities of vitamin E, phosphorus, potassium, sulfur, manganese, iron, calcium, and zinc. Essential fatty acids, which carry oxygen to cells throughout the body are abundant in hemp seeds. Cells with more oxygen are better able to fight bacterial, fungal, and viral infections. They are also high in vitamins E and K, as well as a variety of minerals, including phosphorus and potassium. Magnesium, amino acids, and B vitamins are abundant in hemp hearts. Magnesium affects our bodies’ neurotransmitter activities. Hemp seeds have been shown to help with concentration and cognitive performance. They are high in antioxidants, omega fats, vital vitamins, and minerals, all of which are beneficial to the brain. These seeds have started to pave the way for a direct link between PMS and menopause and the reduction of symptoms and discomfort. They contain 2.605 grams of ALA in every 3 tbsp. 


Flaxseeds are superfoods. They assist us in the digestion of food, come up with clear skin, decrease cholesterol, lessen sugar craving, stabilise hormones, fight cancer and promote weight loss. One of the most outstanding blessings of flaxseeds is that they include excessive fibre, however, is low in carbs. If you need more healthy skin, hair and nails, then you should consider adding 2 tbsp of flaxseeds to your smoothie or 2 tbsp of flax oil to your daily routine. A study published in the Journal of Nutrition found that flaxseeds and walnuts may improve obesity and support weight loss. The omega-3 fatty acids present in them helps to control the cholesterol levels in the body. Using flax seeds is a great way to naturally replace gluten-free, inflammatory grains, whereas flax is anti-inflammatory. Amongst its other incredible nutrition facts, flax seeds are also packed with antioxidants. The biggest flax seeds benefit comes from their ability to promote digestive health. Flax seeds have proven time to time again that they help to fight breast, prostate, ovarian, and colon cancer. The lignans in the flax have been shown to have benefits for menopausal women. It can be used as an alternative to hormone replacement therapy because lignans do have estrogenic properties. They contain 6.703 g of ALA per tbsp.


Walnuts are wrinkled, brain-shaped nuts. They are found inside hard shells that, when opened, show the walnut. They are usually eaten raw or roasted. They are associated with a range of health advantages, including a significant decrease in LDL, which is also known as bad cholesterol, lower risk of inflammation, better metabolic function, weight management, and management of diabetes. In addition to this, walnuts are also beneficial for brain health and help with feelings of happiness. 

The monounsaturated and polyunsaturated fatty acids present in walnuts have been proven to lower LDL cholesterol and triglyceride levels. It is a result of this that the risk of cardiovascular disease, stroke, and heart attack is significantly reduced. Research from the British Journal of Nutrition discovered that having four or more servings of nuts per week reduces the risk of coronary heart disease by 37%. The natural shelf walnuts, like other nuts are great for building up the immune system, which helps to protect the individual from many illnesses. This is due to the antioxidants found in walnuts. Walnuts are an excellent source of tryptophan- an amino acid that promotes sleep. This compound works with other neurotransmitters like serotonin and melatonin to influence your body’s sleep-wake cycles. Walnuts also have a supply of melatonin which may help you fall asleep faster. They contain 3.346 g of ALA per cup.


These can be bought from the store in fresh or frozen form and can be boiled or added as a snack to salad, soups, or stir-fries. They offer almost similar nutritional benefits to other soy products. It is also helpful for better cardiovascular health; it contains isoflavones that help reduce the risk of cardiovascular diseases and it also aids in lowering blood cholesterol levels. Edamame is low in fat and rich in protein. They contain 0.28 grams of ALA.

Kidney Bean

Kidney beans are a great source of plant-based protein. In addition to unique plant compounds, they are also filled with various minerals, vitamins, fibre, antioxidants, and other unique plant compounds. They are best if you want to include healthy fibres in your diet, which moderate blood sugar levels and promote colon health. Kidney beans are an awesome supply of numerous nutrients and minerals, together with molybdenum, folate, iron, copper, manganese, potassium, and vitamin K1. They are best for intestine fitness because it facilitates the body to absorb nutrients, minerals and supplements- the foods that create lean muscle. They lower cholesterol, are good for diabetics, help in the prevention of cancer, aid in weight loss, enhance coronary heart fitness, contains anti-ageing properties, prevents hypertension, strengthens the bones and additionally improves the blood sugar levels of the body; it is also an energy booster, improves reminiscence and is a herbal detoxifier. It contains 0.10 g of ALA per half-cup.

Soyabean Oil

This oil contains 0.923 g of ALA per tbsp. Many people in Asian countries use soybean oil for cooking their food. Apart from being a good source of omega-3 fatty acids, it is also rich in riboflavin, magnesium, potassium, folate, and vitamin K. hile people use soybeans in their meals or salads, its oil goes along well as cooking oil or as a dressing on salads.



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