Omega 3 rich foods list

Below you can find Omega 3 rich foods list. We have prepared the list of omega 3 rich foods that you can find in every supermarket. Omega 3 is an essential fat that our body needs, but cannot produce by itself. It is advised that you consume omega 3 fatty acids every day!
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The richest foods that contain Omega-3 fatty acid can be found below.

Take a look at the chart on omega 3 fatty acids foods. These foods are quite common and can be bought in almost every market or supermarket. Such food is not expensive either.

Omega 3 richest foods list
Position Type of food Serving size Omega 3 Enough per day?
1 Flaxseed oil 10 grams / 0.4oz 5.3g / 0.18oz How much omega 3 per day
2 Seeds, flaxseed 10 grams / 0.4oz 2.3g / 0.08oz How much omega 3 per day
3 Seeds, chia seeds 10 grams / 0.4oz 1.7g / 0.06oz How much omega 3 per day
4 Fish oil, salmon 10 grams / 0.4oz 3.7g / 0.13oz How much omega 3 per day
5 Oil, bearded seal 10 grams / 0.4oz 2.9g / 0.1oz How much omega 3 per day
6 Fish oil, sardine 10 grams / 0.4oz 2.4g / 0.08oz How much omega 3 per day
7 Fish oil, cod liver 10 grams / 0.4oz 1.9g / 0.06oz How much omega 3 per day
8 Nuts, walnuts 10 grams / 0.4oz 0.9g / 0.03oz How much omega 3 per day
9 Fish, mackerel 10 grams / 0.4oz 0.5g / 0.02oz How much omega 3 per day
10 Fish, salmon 10 grams / 0.4oz 0.2g / 0.01oz How much omega 3 per day

The above chart lists the foods that are great sources of Omega 3 fatty acids. Best source of omega 3 fatty acids is flaxseed oil, flaxseeds and fish oil.

The easiest way to obtain Omega 3 is by consuming high-quality Omega 3 foods. When consuming omega 3 fat try to be creative. Don’t just eat salmon every day, try to combine different foods that contain omega 3 and mix them together.

If you like fish, you can eat different fish such as salmon, trout, tuna, herring etc. If you are not into fish than you can eat nuts, such as walnuts or hazelnuts. Avoid eating too much tuna though, because tunas contain mercury and mercury is not good for your organism. But, nothing to worry about if you eat it few times per week.

Why are omega 3 fatty acids good?

Omega 3 is good for your overall health, especially the brain and heart. Below are listed the benefits of consuming omega 3 rich foods.

  • omega 3 is good when experiencing inflammation,
  • omega 3 is known to ease muscle and joint pain,
  • omega is good for the heart,
  • omega 3 increases the content of good cholesterol and decreases the content of bad cholesterol in the blood,
  • omega 3 improves skin health,
  • omega 3 helps maintain cell structure and function, keeping skin moisturized, smooth and healthy,
  • omega 3 has an anti-inflammatory effect on the skin, providing relief from the symptoms associated with psoriasis,
  • omega 3 can improve the skin cell proliferative activity and therefore decrease scaling.
  • These are just few positive effects of consuming omega 3 rich foods. If you need further information on omega 3 please take a look at the below articles that can be found on our site:
    The benefits of omega 3 fatty acids
    How much omega 3 per day
    Omega 3 vs omega 6 ratio

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    2 Comments on this article. Feel free to join this conversation.

    1. Peniel October 25, 2014 at 8:15 am - Reply

      Can this diet help increase my eye view?

    2. apelmusa September 4, 2014 at 7:02 pm - Reply

      need more details of foods available readily and easily in common market.

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