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omega 3, 20 rich foods and their benefits.

Do you know there’s one type of fat that you should not cut back? Yes! Omega 3 fatty acids are incredibly important for your good health. They have various benefits to offer to your body and brain. Want to know how you can add them to your diet? We can help you. We are here with a list of foods rich in omega 3 fatty acids that can help enhance overall health.


Omega 3 fatty acids foods


Omega 3 fatty acids are an essential type of fat which offer multiple health benefits. There are three main types of omega 3 fatty acid that are ALA, DHA and EPA. Fatty fish is considered to be an excellent source of omega 3. You can also meet the recommended omega 3 intakes by eating plant-based foods like omega-3 rich vegetables, nuts and seeds


Plant sources like nuts and seeds are rich in ALA while fish, seaweed and algae can provide DHA and EPA fatty acids. Let’s dig deep into the different types of fish and omega 3 rich rich vegetables, nuts or seeds.


Foods rich in omega 3 fatty acids


Note- For each fish mentioned below, the serving size is three ounces.


1.Add some salmon to your meal


Salmon is considered one of the most popular and highly nutritious types of fish. However, there are numerous differences between wild and farmed salmon, including some variations in the omega 3 content.


For instance, one serving of wild salmon contains 1.22 grams of DHA and 0.35 grams of EPA. On the other hand, one serving of farmed salmon contains 1.24 grams of DHA and 0.59 grams of EPA.


Salmon is enriched with nutrients as it contains high levels of protein, magnesium, potassium, selenium and B vitamins.


2.Relish the sardine


Now, sardine is a small, oily fish that can be eaten as a snack or appetizer. One serving of sardine contains approximately 0.74 grams of DHA and 0.45 grams of EPA. sardines are considered a good source of selenium and vitamins B-12 and D.


3.Get some shrimp goodness


They are one of the highly rich omega 3 fatty acids foods. People tend to eat shrimp both as an appetizer and as a component of their main meals. A general serving of shrimp contains 0.12 grams of DHA and 0.12 grams of EPA. Shrimps are rich in protein and potassium.




Mackerel is a small, fatty fish that is commonly consumed as breakfast. Smoked mackerel is truly delicious and can also provide you with the best health benefits. One serving of mackerel will contain 0.59 grams of DHA and 0.43 grams of EPA. Now, along with omega 3s, mackerel is also rich in selenium and vitamin B-12


5.Grab the herring advantage


Herring is a medium-sized oily fish that is very rich in omega 3 content. Now, a standard smoked herring contains almost 100% of RDI for vitamin D and selenium and 221% of RDI for vitamin B12


6.Slurp some oysters


Oysters are a type of shellfish that is generally served as an appetizer or snack. The best part about oysters is that it contains all the three major classes of omega 3s. So, one serving of oysters contains 0.14 grams of ALA, 0.23 grams of DHA, 0.30 grams of EPA. Moreover, oysters are also rich in zinc and vitamin B-12.


7.Plan some anchovies time


Now, anchovies are a tiny oily fish that are usually eaten in very small portions and are highly rich in omega 3 content. They can be stuffed in olives or can be used as pizza or salad toppings. They have a strong taste and can be used to flavour dishes and sauces. Also, they are a great source of niacin and selenium and calcium.


8.Add some trout to your diet


Trouts are considered as one of the most popular and healthy types of fish. They are also one of the foods containing omega 3 fatty acids. Generally, one serving of trout contains 0.44 grams of DHA and 0.40 grams of EPA. Also, apart from omega-3s, trout is a good source of protein, potassium and vitamin D




Seabass is one of the most popular Japanese fish. One serving of seabass generally contains 0.47 grams of DHA and 0.18 grams of EPA. Seabass also contains adequate amounts of protein and selenium.


10.Include some tuna in your diet


There are high levels of omega 3 fatty acids in tuna fish that can help you reduce LDL cholesterol accumulated inside the arteries of the heart. Also, it helps reduce the risk of cardiovascular diseases including heart attacks. It prevents vision problems as well.


11.Omega 3 fatty acid veg foods


Let’s have a look at the omega 3 fatty acids foods list for vegetarians.

12.Get some Chia goodness

Chia seeds are an excellent plant source of ALA omega-3 fatty acids and they are also rich in fiber and protein. Chia seeds tend to contain approximately 5.055 grams of ALA per 1-oz of serving. 

You can utilize chia seeds as an ingredient in granola, salads, smoothies or you can also mix them with milk or yoghurt and prepare some tasty chia pudding.

13.Fulfill the best health needs with Flax Seeds

Flaxseeds contain approximately 6.703 grams of ALA per tablespoon. They are one of the most healthy seeds that you can eat as they are rich in many nutrients like fiber, protein, magnesium and manganese. You can include flaxseeds in your diet by adding them to oatmeal, cereal or salads.

14.Try some walnut wonder

Walnuts contain approximately 3.346 grams of ALA per cup. They are an excellent source of ALA omega-3 fatty acids. You can consume walnuts in granola or as a snack bar or you can mix it with yoghurt and salads. They are also one of the foods rich in omega 3 fatty acids for vegetarians.

15.The great value of kidney beans

Kidney beans contain almost 0.10 grams of ALA per half cup. They are one of the most common beans that you can include in your meals or even eat as a side dish. You can also add them to curries or stews and eat them with rice. 

16.Try the seaweed and algae combo

Seaweed, chlorella, nori are some of the different types of algae that people consume for different health benefits. Seaweed and algae are some of the essential sources of omega 3 for people on a vegetarian or vegan diet. They are one of the few plant groups that contain DHA and EPA.

Seaweed is rich in protein and antioxidants. It is consumed as a tasty, healthy snack.

17.Healthy hemp seeds

Hemp seeds contain almost 2.605 grams of ALA in every three tablespoons. They are highly rich in nutrients like protein, magnesium, iron and zinc. Hemp seeds are slightly sweet and make a great addition to granola, oats, snack bars, salads and smoothies.

18.Fit scenes with edamame beans

Now, half cup of frozen edamame beans contains around 0.28 grams of ALA. Basically, edamame beans are immature soybeans that are very popular in Japan. Also, they are not only rich in omega 3s but are also a great source of plant based protein.

You can boil or steam edamame beans and consume it as a side dish. You can also mix it in your regular salad

19.Healthy joy with soybean oil

Soybean oil contains almost 0.923 grams of ALA per tablespoon. The soybean oil is a good source of riboflavin, magnesium, potassium, folate and vitamin K. You can use soybean oil as your cooking oil or in salad dressing

20.Brussels sprouts

Brussels sprouts contain vitamin K, vitamin C and a healthy dose of omega 3 fatty acids. They are also one of the foods rich in omega 3 fatty acids for vegetarians. You can add them to your regular salads.

21.Canola oil

Now, canola oil is full of omega 3s and has less saturated fat than most of the oils. It has a mild taste that it makes ideal for different kinds of recipes.

Consume the above foods containing omega 3 fatty acids and meet the adequate requirement of omega 3s for yourself.

Omega 3 fatty acids benefits

There are numerous health benefits of consuming omega 3 fatty acids. We have already discussed the foods rich in omega 3 fatty acids. Want to learn their different benefits? We have got your back. Keep reading!

Health benefits of consuming omega 3 fatty acids from fish

Let’s dig deep into the benefits that you can obtain by consuming fish that is rich in omega 3 content.

Fish is a great source of omega 3 fatty acids which are very important for your body and brain.

Rich in nutrients

  • Now, fish contains multiple nutrients like high quality protein, iodine and various vitamins and minerals. Fatty fish like salmon, trout, sardines, tuna, mackerel that are high in fat-based nutrients are crucial for optimal body and brain function.

  • They help in reducing the risk of many diseases.

Reduced risk of heart attacks and strokes

  • Fish is considered one of the most common heart-healthy foods that you can consume. Researchers have observed that fatty fish have many health benefits and reduce the risk of heart attacks and many heart diseases.

Healthy development with omega 3 rich fish

  • Fish is rich in omega 3 fatty acids and are crucial for growth and development. The DHA content in fish is very essential for brain and eye development. This is the reason it is often recommended that pregnant and breastfeeding women eat enough omega 3 fatty acids.

Boosts brain health

  • There are multiple omega 3 fatty acids benefits for brain. Brain function tends to decline with ageing. There are numerous observational studies that suggest that people who eat more fish have slower rates of mental decline.

  • Some studies also reveal that people who eat fish every week have more gray matter that helps regulate better memory.

Prevents and treats depression

  • Now, depression includes low mood, sadness and reduced energy levels. Studies have observed that people who eat fish regularly are much less likely to become depressed.

  • There are multiple controlled trials that suggest that omega 3 fatty acids found in fish may fight depression and increase the effectiveness of antidepressant medications.

Protects vision in old age

  • Now, age-related macular degeneration is a leading cause of vision impairment and blindness. Some evidence shows that omega 3 fatty acids present in fish may protect you against this disease.

  • One study suggests that eating fatty fish once per week was linked to 53% decreased risk of neovascular AMD.

Improves sleep quality

  • Well, sleep disorders have become very common. Some researchers believe that vitamin D deficiency is a major cause of this. However, in a six months study, it was found that a meal with omega 3 enriched salmon fish led to improvements in both sleep and daily functioning.

Prevents asthma in children

  • Asthma is a common disease that is characterized by chronic inflammation. Studies suggest that a regular consumption of fish is linked to a 24% lower risk of asthma in children.

Reduces the risk of autoimmune diseases

  • Autoimmune diseases such as type 1 diabetes occur when the immune system mistakenly attacks and destroys healthy body tissues.

  • There are numerous studies that link omega 3s found in fish to a reduced risk of type 1 diabetes in children and adults.

Rich source of vitamin D

  • Fish and fish products are one of the best dietary sources of vitamin D. Numerous fatty fish like salmon and herring contain the highest amounts. One single 4 ounce serving of cooked salmon offers around 100% of the recommended intake of vitamin D.

  • Also, some fish oils like cod liver are also high in vitamin D and provide more than 200% of daily value in a single tablespoon.

Benefits of taking omega 3 fatty acids

There are numerous plant sources of omega 3 fatty acids. They can help enhance your overall health. Some of them, as discussed earlier, are chia seeds, flaxseeds, brussels sprouts, hemp seed, walnuts and many more.

Advantages of vegetarian foods high in omega 3 fatty acids

  • Chia seeds tend to reduce the risk of chronic diseases. One study observed that consuming chia seeds can lead to decreased blood triglycerides, glucose intolerance and inflammatory markers. Ground chia seeds can also be used as an egg supplement.

  • Brussels sprouts are very rich in nutrients and omega 3 fatty acids and are linked to 16% lower risk of heart diseases. They make a healthy accompaniment to any meal.

  • Hemp seeds help in preventing the formation of blood clots and also help the heart recover after a heart attack.

  • Walnuts contain ALA omega 3 fatty acids and studies show that they are associated with improvements in memory and learning.

  • Flaxseeds are nutritional powerhouses and provide you a good amount of fiber, protein, magnesium and manganese in every serving. Studies suggest that they can reduce cholesterol levels.

Boost your intake of foods rich in omega 3 fatty acids and make your move towards better health.

FAQs -Schema

  1. What are the best plant based sources high in omega 3?

There are multiple plant sources of omega 3 fatty acids like chia seeds, walnuts, brussels sprouts, spinach, cauliflower, hemp seeds. Plan your omega 3 fatty acid foods list  that includes these items and take a step forward to better health. These food items can help you reduce inflammation, blood triglycerides and dementia.

  • Which fish has the highest omega 3 fatty acids?

Generally, fatty fish contain the most omega 3 fatty acids and are very beneficial for heart health. Some of the fatty fish like salmon, sardine, mackerel, herring and trout are the foods rich in omega 3 fatty acids. You can also find fish oil supplements with Mountainor. They contain natural ingredients and are 100% safe to use.

  • Do eggs have omega 3 fatty acids?

Eggs contain two types of omega 3 fatty acids. One is docosahexaenoic acid (DHA) and the other is alpha linolenic acid (ALA). There are numerous health benefits of consuming eggs or other foods rich in omega 3 fatty acids. You can also get the best fish oil supplements at Mountainor that can help you meet your omega 3 requirements. Shop today!

  • What oils have omega 3?

There are many oils that can be good sources of ALA omega 3s like canola oils, cod liver oil, flaxseeds oil, mustard oil, soybean oil, walnut oil and many others. They can help you lower your risk of heart diseases and strokes. If you are not able to get foods rich in omega 3 fatty acids from your typical diet, you can consume omega 3 supplements after consulting a doctor. Find the best omega -3 supplements with Mountainor. Shop today.

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