If you’re looking for a way to improve your health, adding omega-3 foods to your diet is a great place to start. Omega-3 fatty acids are important for many reasons, including reducing inflammation, preventing heart disease, and improving cognitive function.
In this article, we will discuss some of the best omega-3 foods out there and provide recipes for incorporating them into your diet. So read on to learn more about these healthy and delicious options!
#1 – Mackerel ( 4,580 mg per serving)
Mackerel is a type of oily fish that is high in omega-three fatty acids. In fact, just one serving of mackerel contains over four thousand milligrams of omega-threes! This makes mackerel an excellent option if you are looking to increase your intake of these healthy fats.
Mackerel is also a good source of protein, B-vitamins, and minerals such as selenium and phosphorus. There are many ways to enjoy mackerel. It can be grilled, baked, smoked, or canned. Mackerel fillets can also be enjoyed fresh or frozen.
#2 – Salmon ( 2,150 mg per serving)
Salmon is another excellent option when it comes to omega-three fatty acids. A single serving of this fish provides over two thousand milligrams of omega-threes.
Salmon is also a good source of protein, B-vitamins, and minerals such as potassium and selenium.
There are many different ways to cook salmon. It can be grilled, baked, roasted, or smoked. Salmon fillets can also be enjoyed fresh or frozen.
#3 – Cod liver oil ( 2,438 mg per serving)
Cod liver oil is a great option for those looking to increase their omega-three intake. A single tablespoon of this oil provides over two thousand milligrams of omega-threes.
This oil is not only high in omega-3 fatty acids but also loaded with vitamins D and A, with a single tablespoon providing 170% and 453% of the Daily Value (DV), respectively.
This oil can be consumed in liquid form or capsule form. It can also be added to smoothies or used in salad dressings.
#4 – Herring ( 2,150 mg per serving)
Herring is a type of fish that is similar to sardines. A three-ounce serving of herring provides over two thousand milligrams of omega-three fatty acids.
A 3.5-ounce (100-gram) serving of herring contains almost 100% of the DV for selenium and 779% of the DV for vitamin B12.
This fish can be enjoyed fresh, smoked, or canned. It can be added to salads, used as a pizza topping, or simply eaten on its own.
#5 – Oysters (329 mg per serving)
Oysters are another healthy food high in omega-3 fatty acids. Just six oysters provide over 300 mg of omega-three fatty acids! That’s more than most people get in an entire day.
Not only are oysters a great source of omega-three fatty acids, but they’re also low in calories and high in protein.
Oysters can be eaten raw, cooked, or roasted. They can also be used in recipes like oyster stew, chowder, and Rockefeller sauce.
#6 – Sardines ( 1,463 mg per serving)
Sardines are small, oily fish that are packed with omega-three fatty acids. A single can of sardines contains over 1400 mg of omega-three fatty acids!
Sardines are a great source of protein and also contain calcium, iron, and other essential nutrients.
Sardines can be eaten fresh or canned. They can be used in recipes like sardine pasta, sardine pizza, and sardine tacos.
Canned sardines are a great option for a quick and easy meal. Just open a can and enjoy!
#7 – Anchovies (411 mg per serving)
Anchovies are small, silver-colored fish that is often used as a flavor enhancer in food. Anchovies are packed with omega-three fatty acids, containing over 400 mg per serving.
Anchovies can be bought fresh or canned. They can be used in recipes like Caesar salad, spaghetti with anchovy sauce, and pizza with anchovies. Canned anchovies are a great option for a quick and easy meal.
Besides, anchovies are a great source of niacin and selenium, and boned anchovies are a decent source of calcium.
#8 – Caviar (1,046 mg per serving)
Caviar is a luxury food made from the eggs of sturgeon fish. It is an excellent source of omega-three fatty acids, containing over 1000 mg per serving.
Caviar can be expensive, but it is a delicious and healthy treat. Caviar is often eaten as an hors d’oeuvre, with crackers or bread.
It can also be used in recipes, such as caviar pasta or caviar dip.
#9 – Flaxseed (2,350 mg per serving)
Flaxseed is a plant-based food that is high in fiber and omega-three fatty acids. One tablespoon of flaxseed contains over 2000 mg of omega-three fatty acids.
Flaxseed can be added to smoothies, oatmeal, yogurt, or baked goods. It can also be used as an egg replacement in recipes.
Flaxseed is also a good source of fiber, magnesium, and other nutrients. The seeds have a great omega-6 to omega-3 ratio as compared with most other oily plant seeds.
#10 – Chia seeds (5,050 mg per serving)
Chia seeds are a good plant-based source of omega-three fatty acids. One ounce (28 grams) of chia seeds contains over 5000 mg of omega-three fatty acids.
Chia seeds can be added to smoothies, oatmeal, yogurt, or baked goods. They can also be used as an egg replacement in recipes.
What’s more, chia seeds are also a good source of fiber, magnesium, and other nutrients. The seeds have a great omega-six to omega-three ratio as compared with most other oily plant seeds.
#11 – Walnuts (2,570 mg per serving)
Walnuts are a good source of omega-three fatty acids. One ounce (28 grams) of walnuts contains over 2500 mg of omega-three fatty acids.
Walnuts can be eaten as a snack, added to salads or main dishes, or used in baking. What’s more, walnuts are also a good source of fiber, magnesium, and other nutrients.
Eating walnuts may help improve blood cholesterol levels and reduce inflammation. Additionally, emerging research suggests that the omega-three fatty acids in walnuts may help protect brain health.
#12 – Soybeans (670 mg per serving)
Soybeans are a type of legume that is native to East Asia. They are a versatile food and can be eaten whole, as soy milk, or tofu.
One cup (172 grams) of cooked soybeans provides 670 mg of omega-three fatty acids. Soybeans are also an excellent source of protein, fiber, vitamins, and minerals.
Eating soybeans may improve blood sugar control, lower cholesterol levels, and reduce the risk of breast cancer.
Conclusion
Omega-3 fatty acids are a nutrient that is essential to human health. They play an important role in the development and function of the brain, eyes, heart, and other organs. The best way to get omega-3 fatty acids is through your diet.
There are many foods that are high in omega-3 fatty acids. Some of these foods are healthy and delicious options for you and your family. Try adding some of these high in omega-3 foods to your next meal and enjoy the benefits of this important nutrient.
