15 Foods Rich In Omega-3 Fatty Acids That You Should Eat

Omega-3 fatty acids are essential fatty acids that the body needs to function properly but cannot produce on its own. These healthy fats are crucial for brain function, reducing inflammation, improving heart health, and maintaining healthy skin and hair. While supplements can provide omega-3s, getting them through your diet is the best way to optimize your health.

Here are 15 foods rich in omega-3 fatty acids that you should add to your diet:

#1: Salmon

Salmon is one of the most well-known sources of omega-3s. A 3-ounce serving of cooked salmon provides about 1.5 grams of omega-3s.

#2: Chia seeds

Chia seeds are an excellent plant-based source of omega-3s. One ounce of chia seeds contains almost 5 grams of omega-3s.

#3: Sardines

Sardines are a small, oily fish that are packed with omega-3s. One can of sardines contains about 1.5 grams of omega-3s.

#4: Walnuts

Walnuts are a great source of plant-based omega-3s. One ounce of walnuts contains about 2.5 grams of omega-3s.

#5: Flaxseeds

Flaxseeds are another great plant-based source of omega-3s. One tablespoon of flaxseeds contains about 1.6 grams of omega-3s.

#6: Herring

Herring is a fatty fish that is a good source of omega-3s. A 3-ounce serving of herring contains about 1 gram of omega-3s.

#7: Tuna

Tuna is a popular fish that is also rich in omega-3s. A 3-ounce serving of canned tuna in water contains about 0.5 grams of omega-3s.

#8: Mackerel

Mackerel is a fatty fish that is high in omega-3s. A 3-ounce serving of cooked mackerel contains about 1.5 grams of omega-3s.

#9: Spinach

Spinach is a leafy green vegetable that is a good source of plant-based omega-3s. One cup of raw spinach contains about 0.15 grams of omega-3s.

#10: Soybeans

Soybeans are a versatile plant-based source of omega-3s. One cup of cooked soybeans contains about 1 gram of omega-3s.

#11: Brussels sprouts

Brussels sprouts are a cruciferous vegetable that is rich in plant-based omega-3s. One cup of cooked Brussels sprouts contains about 0.13 grams of omega-3s.

#12: Cod liver oil

Cod liver oil is a supplement that is rich in omega-3s. One tablespoon of cod liver oil contains about 1 gram of omega-3s.

#13: Algae

Algae is a plant-based source of omega-3s that is often used in supplements. One tablespoon of algae oil contains about 0.5 grams of omega-3s.

#14: Avocado

Avocado is a fruit that is a good source of plant-based omega-3s. One whole avocado contains about 0.1 grams of omega-3s.

#15: Hemp seeds

Hemp seeds are a plant-based source of omega-3s. One ounce of hemp seeds contains about 0.6 grams of omega-3s.

Incorporating these foods into your diet can help ensure that you are getting enough omega-3s to optimize your health. Whether you prefer fish, nuts, seeds, or vegetables, there are plenty of delicious and healthy options to choose from.