15 Best Sources of Omega 3 Fatty Acid Foods

A generic definition of Omega 3 fatty acids is as follows  – ‘an unsaturated fatty acid of a type surfacing primarily in fish oils and fish based items, with some double bonded atoms occurring in the hydrocarbon chain.’ Well, that’s some scientific definition. It is simply called Omega 3 – a bundle of essential and nutritionally effective fatty acids playing a significant role in the human body! Doctors keep asking us to consume omega 3 foods.

Most of us know about the wondrous effects on skin, heart and other health benefits of omega 3 but the information that we actually need for our nutritional system is – where to get the aforementioned substance? Because the human bodies are not able to produce it on their own! In order to compensate for that, only one thing can be done, and that is: relying on omega 3 food sources in order to supply the body with its extremely nutritious compounds.

Therefore, in this article, we will talk about plenty of delicious sources from where one can easily get ample amount of directions for obtaining the all-time heart healthy, brain-booster and anti-inflammatory Omega 3! Here we go then –

15 Best Sources of Omega 3 Fatty Acid Foods

1. Go Daily with DAIRY!

People who are bored of eating fish or those who hate fish can make use of dairy products by consuming things like grass fed cows, sheep and goat produce milk which have a higher dose of omega 3 fatty acid compared to other dairy products as per ‘Discovery Fit and Health’.

To replenish your body with a much higher level of omega 3s, start grabbing enriched dairy products whose labels show omega-3 content on it. Be sure to check for the rightful information because you don’t want to consume something harmful for yourself. This is a better source of omega-3s if you are allergic to fish!

2. Munch some WALNUTS too! –

These brainy nuts are immensely rich in polyunsaturated fats good for heart. The stored amount of omega-3 in walnuts accounts for 2,600 mg per ounce. But how to consume it in a manner that gets you the precise amount of omega-3 you want to have? One way is simply to munch on some walnuts. Another is to replace your normal frying oils with walnut oil (instead of olive oil) to cook vegetables and fries in it for getting ten times the amount of normal omega 3 fatty acid!


Among some other beneficial oils, Canola oil has the highest amount of omega 3 source accounting for about 1,300 mg per tablespoon according to some medical institutes which also recommend at the very least 1,100 mg per day for males and 1,600 for females. You might have noticed that in fancy restaurants, some oily and roasted dishes taste amazingly good. Let me tell you why! It is because some knowledgeable chefs like to smoke the oil up to the point of 468 degree Fahrenheit – the perfect temperature when it commences to reduce the frying quality – thus making the omega 3 loaded food versatile in all of its cooked, baked and fried forms!

4. Go wild with WILD RICE

Wild rice is ‘a tall aquatic American grass pertaining to rice with edible grains.’ This semi aquatic grass has multiple benefits such as its capability to help improve digestion and cardiac health, stimulating growth of body systems, ageing, etc. Along with all these, it is one of the fantastic sources of obtaining omega 3 fatty acids. The trick is to take one and a half cup of raw wild rice with the precise amount of up to 240 mg. This is a good and a feasible source for all people whose homes are close to the organic stores; helpful in providing double the amount of protein and fiber akin to brown rice. It also contains rich contents of B vitamins, zinc, manganese, potassium, phosphorous and magnesium. Also, it is relatively low in calories.

5. Fishing for omega 3s among a variety of FISH –

Omega 3 fats fall under the sub category of polyunsaturated fatty acids and yet under it, there are 3 integral types – DHA (Docosahexaenoic acid), EPA (Eicosapentaenoic acid) and ALA (Alpha lino-lenic acid). For now, setting the scientific stuff aside, let us focus more on where to obtain these aforementioned substances. Fish! Yes, fish like salmon and sardines are powerfully loaded with omega 3 fatty acids which can be extracted from their oil(s). Fish oil and oily fish also help you obtain a constant and stable amount of omega 3s, such as – cod liver oil, herring, mackerel (contains a great amount of vitamins B6 and B12), menhaden and various other types of edible seaweeds and microscopic plants and organisms like phytoplankton!

Also, besides consuming these fish oils and items, other good, reasonable and feasible sources of omega 3 fatty acids are EGGS, MATERNAL MILK(breast milk), and ALGAE OIL!


These beans in their roasted forms become quite rich in omega 3 fats. Soybeans comprise mainly of ALA (refer to the previous point for ALA), which is known for promoting heart health. Consuming just one bowlful of slightly cooked soybeans can add a good proportion of omega 3 fats than some stale watered fish! https://visitlcvalley.com/ Through soybeans as a source of obtaining omega 3s, you are doing your body a nice favor in playing a crucial and significant role in the growth and proper functioning of your body’s physical and nutritional system!


The name Chia indicates an edible seed that goes by the scientific name of ‘Salvia hispanica’, a flower producing plant of the mint family; which is geographically and region specifically native to Central America along with some parts of United States and Mexico.

Relevantly speaking to this article, chia seeds do not only have the proficient availability of omega 3s, but also immensely rich in some vital vitamins, minerals and dietary fibers. These seeds not only get you the appropriate amount of omega 3 fatty oils but help prevent and lower the risks of diabetes (both Type 1 and 2), help improve physical exercise performance and also provide one with benefits pertaining to brain and neuro health!

8. Go lax with FLAXSEEDS: the RICHEST SOURCE of Omega 3 –

Fish oil versus Flaxseed oil? Read more and your confusion shall get cleared. Flaxseeds and flaxseed oil contain a significant omega 3 fat called ALA (you now know what it is) which is comparatively found in low quantities in fish which, in turn, are abundant in EPA.

Being the richest source of omega 3 fatty acids, flaxseeds are considered to be the true superstars of the small omega 3 kingdom! These are ground for making oil which extensively helps in fighting the disastrous cancer cells along with reducing increased sugar and sweet cravings and boosting weight loss!

9. COD LIVER OIL: a source or a supplement?

This is more of a supplement than a source of omega 3 food. As it sounds, it is a kind of oil extracted strategically from the livers of the cod fish. Besides being high in its omega-3 content, it also consists of vitamin D (approximately around 338%) and vitamin A (270%).

Just one single tablespoon (containing around 2664 mg) of cod liver oil can thus satiate one’s need for some incredible vital nutrients.

However, taking more than one tablespoon has proved harmful in a myriad of ways so kindly avoid doing that!


Sounds like earring, doesn’t it? Okay, that was lame. Herring, as most of you might know, is a medium sized oily fish, often precooked and cold-smoked in order to be sold as a canned food item or snack. An exemplar smoked fillet of this oily fish contains about (almost) 100% of vitamin D and selenium; and around 50% of vitamin B12.

The omega 3 content in it comprises of about 3181 mg per fillet/filling/serving.

Smoked herring is deemed to be a very much preferred, popular breakfast item in countries such as The Great Britain, where it is served in people’s platters with bacon, eggs and marmalade and are generally called Kippers there!


Oi! Here’s yet another source called oysters, also commonly called shellfish, one of the most nutritious foods one can lay his/her hands on. These are amazingly abundant in omega 3 fats and contain more zinc than any other food for that matter. Around 6-7 oysters (about 100 gram portion of raw shellfish) consists of 600% zinc, 200% for copper and 300% for vitamin B12.

6 Oysters contain approximately 565 mg of omega 3 content in them. Usually these are eaten as a snack or as an appetizer and at times, even as a whole or an entire meal. Raw shellfish are a delicacy in some countries. Therefore, you can eat them both as a proper meal and also as one of your binge watching foods!

12. CAVIAR –

These aren’t fish but consist of fish eggs or roe. Widely considered and regarded as a highly luxury food item (mostly consumed in around the Victorian Era), and most often utilized in small or minuscule amounts as starters, appetizers, tasters or garnishing material; Caviar is also high in choline and profoundly low in omega 6 fatty acids or fats. The omega 3 content in it amounts to around 1086 mg per tablespoon.


Well, let us face it, there are not as many omega 3 food sources as one might research on it. But yes, there exists one organic solution to it too. Although not as high in omega 3 as the foods listed in the above points, there prevail very many other produces containing decent amounts of omega 3 fatty acids.

These comprise of pastured eggs, omega 3 enriched yellow farm eggs and grass fed dairy products. Also, a good quantity of hemp seeds when consumed in the right manner, gives way to the accumulation of the rightful amount of omega 3s needed for the human bodies.

Also, some more options/sources can be some vegetables like spinach, Brussel’s sprouts and purslane.

14. TOFU

Tofu, or more aptly put, firm tofu has the standard rapport of being bland, tasteless and slimy, unlike ‘paneer’. But it is a terrific plant based vegan protein source for obtaining omega 3 fats with a good accuracy of weight loss potential. The omega-3 availability in this food is off the count as tofu includes in it a soy based protein supplement which helps in greater amounts of reduction in cholesterol and copious amounts of belly fat in some people’s cases!


The dairy industry has filled some brand new foods in our daily meals. Some of these are very intriguing too. Take for example, Fontina Cheese – a high fat product which helps reduce and prevent the risk of obesity! Quite an oxymoron, isn’t it?

Cheese eaters now needn’t worry about their precious belly pouches because it does not only do this, but also provides you with a subtle payoff of omega 3 fatty acids which amounts to about 448 mg per 2 ounce serving.

This cheese also exhibits increased level of another fatty acid known as ‘Butyrate’ – found in the gut lines thus improving food metabolism and strengthening body’s immune power too!


So, these were all the options to take care of your Omega 3 needs.

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