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What Are The Best Sources Of Omega-3

Published On Oct 29, 2020 5:30 AM By Harshit pandey

The general opinion is that fats are not suitable for health. However, with Omega-3 fats, it is different. Omega-3 fats lower the risk of heart attacks and strokes. Most health organizations recommend a minimum of 250 to 500mg of Omega-3 fats per day for healthy adults.  

Constituents of Omega-3 Fatty Acids

There are three primary constituents of Omega-3 fatty acids.

  • Alpha-Linolenic Acid – ALA
  • Eicosapentaenoic Acid – EPA
  • Docosahexaenoic Acid – DHA

EPA and DHA are superior to ALA. While fatty fishes are the primary source of EPA and DHA, nuts and seeds contain ALA.

Best Source of Omega-3 Fatty Acids

The following table lists the best sources of Omega-3 Fatty Acids.

Source  Recommended Serving (2) Details
Mackerel 4,107 mg Mackerel are small, fatty fishes that are generally smoked and eaten whole in Western countries
They are an incredibly abundant source of Omega-3
Salmon 4,123 mg Salmon, a fatty fish, is amongst the most nutritious of foods available on this planet.
As it contains high volumes of protein and vitamins, it can help lower the risk of diseases like depression, dementia, and heart ailments.
Cod Liver Oil  2,682 mg Cod liver oil contains an abundance of Vitamins A and D
It is a supplement, generally consumed in the form of tablets or capsules.
Herring 946 mg Herring, an oily fish, is popular breakfast food in countries like the UK.
You can have it pickled, pre-cooked, or cold-smoked.
Oysters 370 mg Oysters are the best source of zinc than any other food.
Though raw oysters are a delicacy in many countries. You can have it as a snack, appetiser, or even a whole meal.
Sardines 2,205 mg Sardines are small fishes, generally eaten as a starter, delicacy, or a snack.
When eaten whole, they contain a lot of nutrients.
Anchovies 951 mg Anchovies are tiny fish, often purchased dried or canned.
You can have them stuffed inside a pizza and as salad toppings.
Caviar 1,086 mg Caviar is a luxury food item, usually had as a starter.
It is an excellent source of Omega-3 fatty acids and choline.
Flax Seeds 2,350 mg Flax seeds are the best sources of Omega-3 ALA.
They also contain excellent nutrients like magnesium.
Chia Seeds 5,060 mg Besides Omega-3 fatty acids, chia seeds contain an abundance of nutrients like selenium, manganese, and magnesium.
One serving contains all the eight essential amino acids.
Walnuts 2.570 mg Apart from Omega-3 acids, walnuts contain fibre, copper, manganese, and Vitamin E
It is advisable to eat walnuts without peeling its skin because the skin contains the maximum antioxidants. 
Soybeans 1,241 mg Soybean is an excellent source of Vitamin K, potassium, riboflavin, magnesium, and folate.
Besides, it is one of the best sources of Omega-6 fatty acids, along with Omega-3.

Besides the 12 foods mentioned above, the following foods are also excellent sources of Omega-3.

  • Eggs, milk, yoghurt, margarine, juices, and soy milk
  • Bread, flour, cereals, pasta, oatmeal, flour tortillas, peanut butter, and pumpkin seeds
  • Spinach, cauliflower, kale, Brussels sprouts, and Broccoli
  • Mustard oil, soybean oil, flaxseed oil, canola oil, and walnut oil
  • Infant formula, baby food and baby cereals


As you can visualise from the above list, Omega-3 fatty acid is available in a vast range of foods, in both vegetarian, and non-vegetarian. All these foods are readily available. With the possible exception of caviar, all the other foods are available at affordable prices. Hence, it is easy to procure these foods and supplement our body's requirements of Omega-3 fatty acids. Fat is not all bad for health.

Disclaimer: This article is issued in the general public interest and meant for general information purposes only. Readers are advised not to rely on the contents of the article as conclusive in nature and should research further or consult an expert in this regard.

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