Omega 3 rich foods list

Below you can find Omega 3 rich foods list. We have prepared a list of 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 every day!

Keywords: omega 3, Omega 3 rich foods list, omega 3 rich food.

Following foods are quite common and can be bought in almost every market or supermarket. And they are not expensive either.

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

This list is for informational purposes only.

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

For example:
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 tuna contains mercury and mercury is not good for your organism. Eating tuna few times per week will not put you in harm though.

Why are Omega 3 fatty acids good?

Omega 3 is good for your overall health – especially for the brain and your heart. Below are some additional facts.

  • Consuming foods rich in Omega 3 is good when experiencing inflammation,
  • It eases muscle and joint pain,
  • It increases the content of good cholesterol and decreases the content of bad cholesterol in blood,
  • It improves skin health,
  • It helps maintain cell structure and cell function thus keeping skin moisturized, smooth and healthy,
  • It has an anti-inflammatory effect on the skin, providing relief from the symptoms associated with psoriasis,
  • It can improve the skin cell proliferative activity and therefore decrease scaling,
  • It promotes weight loss (do you want to get rid of love handles?).
  • 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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