Top 23 Foods High in Omega-3 Fatty Acids

food high in omega-3 fatty acid

Are foods high in omega-3 fatty acids healthy?

Foods high in omega-3 fatty acids are essential for good health. There is abundant literature on the benefits of omega-3 fatty acids rich foods. In fact, evidence shows that foods rich in omega-3 fatty acids can improve overall health and wellbeing.

Here are 23 foods high in omega-3 fatty acids

1. Anchovies

Anchovies are high in omega-3 fatty acids. They are small, oily fish. They are usually dried and canned. Anchovies are eaten in small portions.

You can roll them around capers. Also you can stuff them in olives, or use them as pizza and salad toppings.

Anchovies have strong taste. Therefore, you can use them to flavor sauces and dishes such as remoulade, Caesar dressing, and Worcestershire sauce.

A can which is equivalent to 2 ounces (45 grams) of European anchovies provides 951 mg of omega-3 fatty acids. Similarly, 3.5 ounces (100 grams) contain 2,113 mg of omega-3s (1).

Additionally, anchovies are an excellent source of selenium and niacin. Boned anchovies are also rich in calcium (1).

2. Tofu

Tofu is a bland, slimy and solid bean curd made from mashed soybeans. It is a staple food in vegetarian diet. It is an excellent source of plant-based protein with great potential for weight loss.

Research has shown that if you follow a 12-week tofu meal plan, you will lose weight and belly fat. Additionally, your cholesterol levels will reduce.

Therefore, tofu is more effective in reducing weight, cholesterol levels and belly fat than protein diet from lean meats.

Tofu is a delicious food high in omega-3 fatty acids. A 3-ounce serving of tofu provides 814 mg of omega-3s.

3. Chia seeds

Chia seeds are highly nutritious. They are high in calcium, phosphorus, magnesium and other nutrients (2).

Chia seeds are omega-3 fatty acids foods. An ounce (28 grams) of chia seeds yields 4,915 mg of omega-3 fatty acids (2).

Also, an ounce (28-gram) serving of chia seeds provides 4 grams of all essential amino acids.

4. Oysters

Oysters are shellfish and healthy foods high in omega-3 fatty acids. More importantly, they are among the most nutritious foods for humans.

Oysters are high in zinc, providing more zinc than any other food around the world.

You can understand how rich oysters are in omega-3s. For example, 6 raw oysters contain 565 mg of omega-3s. Similarly, 3.5 ounces or 100 grams of raw oysters provide 672 mg of omega-3s (3).

Further, 6-7 raw oysters weighing about 100 grams (or 3.5 ounces) provide 600% of the recommended daily intake for zinc. They also provide 200% of the recommended daily allowance for copper. Additionally, they yield 300% of the recommended vitamin B12 daily requirement (3, 4).

Raw oysters are a popular delicacy in many countries. You can eat oysters as a snack, an appetizer or a whole meal.

5. Spinach

Spinach is rich in omega-3 fatty acids. It is also rich in vitamin E, betaine and choline which function synergistically to switch off fat storage genes.

Spinach leaf membranes contain compounds known as thylakoids. These compounds serve as appetite suppressants.

Research shows that you will have fewer cravings and lose weight if you drink a breakfast smoothie containing spinach thylakoids for some months.

Half a cup of cooked spinach provides 352 mg of omega-3 fatty acids.

5. Caviar

Caviar is made up of fish eggs and is also known as roe.

You can use caviar in small quantities as a garnish, taster or starter. Caviar is a luxurious food item.

Caviar is rich in choline and very low in omega-6 fatty acids (5).

A tablespoon of caviar (about 14.3 grams) contains 1,086 mg of omega-3 fatty acids. Also, 100 grams (3.5 ounces) of caviar provide 6,789 mg of omega-3s (5).

7. Wild Rice

There is so much hype about brown rice by diet experts. However, wild rice is an excellent weight loss food rich in omega-3 fatty acids.

This grain is high in protein and fiber, and low in calories. It is a weight-loss staple food.

Do you know that wild rice consumption helps reduce belly fat?

This was confirmed in a study by Penn State researchers who found that people that ate rice lost more belly fat than those that consumed calories from refined carbohydrates.

Half a cup of wild rice contains 240 mg of omega-3 fatty aicds.

8. Mackerel

Mackerel are small fatty fish high in omega-3 fatty acids.

They are commonly available in Western countries where people eat them as smoked fillets.

Do you know that mackerel are an excellent delicacy? Yes they are! So, you can smoke and enjoy them as whole fillets.

These fish do not require elaborate preparation before you can eat them.

As per their omega-3 value, a piece of salted mackerel provides 4,107 mg of omega-3s. Also, 3.5 ounces (100 grams) of mackerel contain 5,134 mg of omega-3s (6).

Mackerel are high in nutrients. For example, 3.5 ounces (100 grams) of mackerel contain 100% of the reference daily intake for selenium. Similarly, 3.5 ounces of mackerel provide 200% of the recommended daily requirement for vitamin B12 (6).

9. Fontina cheese

Research shows that high-fat products such as cheese may help lower risk of obesity. Therefore, if you eat cheese, you may lose more belly fat.

Also, cheese helps improve heart health (7, 8). It is an omega-3 fatty acid rich food as 2 ounces of cheese contain 448 mg of omega-3 fatty acids.

Cheese eaters may also have increased levels of butyrate, a gut fatty acid that helps improve fat metabolism.

Additionally, cheese is high in protein and calcium. An ounce of cheese contains 7 grams of protein and 20% of the reference daily intake for calcium (9).

10. Soybeans

Soybeans are an important source of vegetable protein and fiber. They are also high in magnesium, folate, potassium, riboflavin and vitamin K (10).

Additionally, soybeans contain high amounts of omega-6 fatty acids. As a result, do not rely on them as being only a source of omega-3 fatty acids.

Half a cup or 86 grams of dry, roasted soybeans provides 1,241 mg of omega-3 fatty acids. Also, 3.5 ounces or 100 grams of soybeans contain 1,443 mg of omega-3s (10).

Therefore, do not eat too much soybeans. If you do, your chances of high intake of omega-6s from soybeans will increase. Studies have shown that high intake of omega-6 fatty acids may cause inflammation (11).

11. Grass-fed Beef

Grass-fed beef is an omega-3 fatty acid rich food, and possesses anti-inflammatory properties (12, 13).

Pasteur-fed beef is high in important vitamins and minerals such as vitamin B12, zinc, selenium and iron (14). It is also a protein rich food, and is high in cholesterol.

Grass-fed cows that wander in the fields and eat grasses yield meat containing high amounts of omega-3s.

As for the omega-3 content of grass-fed beef, 6 ounces of grass-fed steak yield 160 mg of omega-3s.

12. Walnuts

Walnuts contain fibers and are highly nutritious. Also, they are high in vitamin E, manganese, copper and plant compounds (15).

Walnuts’ skin contains most of their phenol antioxidants which provide many important health benefits.

Therefore, make sure you do not remove the skin when eating walnuts.

About 7 walnuts, making up 28 grams or an ounce, provide 2,542 mg of omega-3 fatty acids (15).

13. Navy beans

Navy beans are an excellent source of fiber which helps reduce belly fat. They make an excellent addition to any diet.

A cup of navy beans yields high amounts of omega-3 fatty acids. Navy beans are packed with minerals, vitamins and protein.

Studies show that people who eat navy beans may have reduced risk of obesity and diabetes.

A cup of navy beans provides 1,190 mg of Alpha Linolenic Acid (ALA), an important type of omega-3s.

14. Flaxseeds

Flaxseeds are omega-3 fatty acids rich foods. They are small yellow or brown seeds. Flaxseeds are the richest whole-food source of alpha-linolenic acid (ALA), a type of omega-3 fatty acids.

They can be used to make oil. Also, you can prepare them by grinding or milling. Flaxseed oil is used as omega-3 fatty acids supplement.

In addition, flaxseeds contain high amounts of nutrients including magnesium, vitamin E and fiber, among others.

Their omega-6 to omega-3 ratio compared to most oily plant seeds are excellent (16, 17, 18, 19).

Flaxseeds foods are high in omega-3 fatty acids. For example, a tablespoon (or 14.3 grams) of whole seeds yield 2,338 mg of omega-3s. Similarly, a tablespoon of flaxseed oil provides 7,196 mg of omega-3s (16, 17).

15. Mustard seeds

Mustard seeds are high in omega-3 fatty acids. A teaspoon of mustard yields 100 mg of omega-3 fatty acids. Mustard seeds also have great potential to burn fat.

A study at the Oxford Polytechnic institute showed that a teaspoon of mustard seeds improves metabolism by 25%.

Mustard contains allyl isothiocyanates which are responsible for mustard’s characteristic flavor. These compounds help reduce body weight.

A tablespoon of mustard seeds provides 230 mg of omega-3 fatty acids.

You can spice up your salmon dish with mustard seeds and enjoy double dose of omega-3s.

Omega-3 fatty acid rich foods

16. Salmon

Salmon is a fatty fish and one of the important omega-3 fatty acids rich foods. It is a nutrient dense food, containing high quality protein and other essential nutrients.

For example, salmon contains large amounts of B vitamins, potassium, selenium and magnesium (20, 21).

Half a fillet of cooked salmon provides 4,023 mg of omega-3s. Similarly, 3.5 ounces (100 grams) of salmon contain 2,260 mg of omega-3 fatty acids.

Research shows that people who eat fatty fish regularly have lower risk of depression, dementia, and heart disease (22, 23, 24, 25).

17. Purslane

Purslane is a sour, salty green commonly used in Turkish and Greek cooking.

It is considered a weed by most people. It can be seen in the cracks of driveway.

However, it is a highly nutritious crop. It can be added to salads or chuckled in stir-fries. In fact, it made up Gandhi’s regular diet.

Half a cup of purslane yields 300 mg of omega-3 fatty acids. In addition, half a cup contains 1,000 IU of vitamin A.

18. Herring

Herring is an oily fish. It can be pickled, cold-smoked, precooked, and sold as a snack.

Smoked herring is popular in countries like England where it is prepared as kippers, served with eggs. It is a popular breakfast food high in omega-3 fatty acids.

Herring is a delicious food high in omega-3 fatty acids. A fillet of raw Atlantic herring provides 3,181 mg of omega-3s. Similarly, 3.5 ounces (100 grams) of raw herring contain 1,729 mg of omega-3 fatty acids (26).

Additionally, a smoked fillet contains 50% of the recommended daily requirement for vitamin B12. It also contains almost 100% of the recommended daily intake for vitamin D (26).

19. Red Lentils

Lentils are versatile, highly nutritious, and contain several minerals, vitamins and protein. They are also high in omega-3 fatty acids.

A cup of raw lentils provides 480 mg of omega-3 fatty acids.

Lentils help boost fat metabolism, and regulate appetite. They are well known to weight-loss experts.

Lentils are high in dietary fiber which triggers acetate release. Acetate is found in the gut from where it signals the brain when it is time to stop eating. This grants slimming benefits to lentils eaters.

Research has shown that you feel fuller by 31% when you eat ¾ cup of lentils daily.

20. Sardines

Sardines are small oily fish. You can prepare and eat them as a starter, delicacy or snack.

They contain every nutrient the body needs. So, they are highly nutritious and you get full nutritional benefits by eating them whole.

Sardines are omega-3 fatty acids rich foods. A cup (149 grams) of canned sardines provides 2,205 mg of omega-3s. Similarly, 3.5 ounces or 100 grams of sardines contain 1,480 mg of omega-3 fatty acids (27).

In addition, a cup (149 grams) of drained sardines contains more than 200% of the reference daily intake for vitamin B12. Also, same cup provides over 100% of reference daily intake for selenium and vitamin D (27).

21. Omega-3 eggs

Eggs are packed with vitamins, fat-fighting nutrient known as choline, antioxidants and protein (28).

Hens that feed on flaxseeds, fish oil and chia seeds lay omega-3 enriched eggs.

Additionally, two large eggs contain 13 grams of protein and 44% of the reference daily intake for selenium (28).

Eggs make you feel full and satisfied. They help reduce blood glucose levels (29, 30).

Egg yolks are the most nutritious part of the egg. They provide lutein and zeaxanthin which help protect against cataracts and macular degeneration (31, 32).

22. Cod liver oil

Cod liver oil is oil extracted from cod fish livers. Therefore, it is more of supplement than food. Cod liver oil is high in omega-3 fatty acids.

A tablespoon of cod liver oil yields 2,664 mg of omega-3 fatty acids (33).

In addition, a tablespoon is packed with 338% of the recommended daily requirement for vitamin D. Similarly, a tablespoon also contains 270% of the recommended daily allowance for vitamin A (33).

It is therefore important to note that if you take a tablespoon of cod liver oil, you get three incredibly important nutrients. But not only that. You also get them in amounts that satisfy your daily needs.

However, you should not take more than a tablespoon at a time. Taking too much vitamin A can be harmful to health.

Winter squash is high in omega-3 fatty acids

23. Winter squash

Squash is a fruit eaten when seeds within are matured and skin hardened into a tough rind.

It is cooked before it is eaten, but the rind or skin is not eaten (34). A cup of winter squash provides 1/3 of the recommended daily requirement for vitamin C.

A cup of baked winter squash provides 332 mg of omega-3 fatty acids.

Winter squash helps body burn its fat easily utilizing its vitamin C content.

A study at the Arizona State University underscored the importance of vitamin C. Their findings implied that lack of or inadequate intake of vitamin C may be associated with increased body fat.

Conclusion

Omega-3 fatty acids are life-saving and found naturally in healthy foods. For example, foods high in omega-3 fatty acids include high-fat plant foods, algae and fatty fish. Therefore, you can get daily omega-3 recommended allowance by eating these foods.

It is recommended you take a minimum of 250 – 500 mg of omega-3 fatty acids daily (35, 36, 37).

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