15 Foods With More Omega-3s Than Walnuts

There are three main types of omega-3 fats: docosahexaenoic acid (DHA). Eicosapentaenoic (EPA) and alpha-linolenic (ALA) acid. DHA and EPA are concentrated in seafood, while ALA can be found in certain plant foods, such as nuts.

Nuts are a good source of ALA (they contain 2.57 grams per ounce), but eating other foods naturally rich in EPA and DHA, such as seafood, is a better way to strengthen your levels of these omega-3 fats.

Omega-3S: 8.5 grams of ALA per tablespoon

Flax oil is the richest omega-3 plant source based on plants you can eat.

Studies show that linseed oil can have cardiac and anti-inflammatory protection properties.

Flax oil has a low smoke point of only 217 degrees Fahrenheit, so it is not suitable for cooking. It should be considered as an supplement or used as a finishing oil for dishes like salads.

Omega-3S: 7.26 grams of ALA per tablespoon

Chia seeds are rich in ALA. They are also rich in significant nutrients, such as fibers.

Only 2 tablespoons of chia seeds cover around 35% of your daily fiber needs. Fibers help support intestinal health by keeping the stools regular and comfortable and supporting the growth of beneficial bacteria in the large intestine.

Fibers also support healthy cholesterol levels, which can reduce your risk of heart disease.

Omega-3S: 4.4 grams of ALA per portion of 2 spoons

Like linseed oil, linen seeds are rich in ALA.

Linen seeds are rich in fiber and magnesium, which are nutrients that support heart health and healthy blood suens.

A 2022 study which included 19 men with type 2 diabetes revealed that those who ate 15 grams of flax seeds before breakfast experienced a 17% reduction in post-repas blood sugar compared to a control group.

Omega-3S: 1.5 grams of DHA and 0.938 grams of EPA per tablespoon

Cod liver oil is an excellent source of DHA and EPA. Consumption of EPA and DHA sources is the best way to increase your blood rate by these essential fatty acids.

In addition to DHA and EPA, cod liver oil also contains high levels of vitamin A, which is necessary for vision, immune function, cognitive function and reproductive health.

Omega-3S: 1.24 grams of DHA and 0.59 grams of EPA per portion of 3 ounces

The salmon is rich in DHA and EPA. It is also rich in protein, potassium, B12, B6, selenium and powerful antioxidant carotenoid astaxanthin.

Astaxanthine is a pigment that has cell protection properties. Studies show that regular consumption of foods rich in astaxanthine, such as salmon, can support brain health and protect itself against age -related conditions.

Omega-3S: 0.94 grams of DHA and 0.77 grams of EPA per portion of 3 ounces

Herring is often recommended as a choice of healthy seafood because it is much lower in the mercury of heavy metal than the biggest fish, such as tuna, swordfish, sea thread and king mackerel.

Mercury can accumulate in the body and harm health, so the choice of seafood with lower mercury levels can reduce its exposure to mercury.

Omega-3S: 0.74 grams of DHA and 0.45 grams of EPA per portion of 3 ounces

Sardines are an excellent source of omega-3. In fact, they are such a good source that eating more sardines could reduce your need for omega-3 supplements.

Sardines also provide proteins, calcium, potassium, iron, magnesium, zinc and other nutrients that are important for health.

Omega-3S: 0.366 grams of DHA and 0.216 grams of EPA per ounce

Anchovies can be small, but they are filled with nutrients, including omega-3.

They also contain an impressive quantity of vitamins and minerals, including calcium, which is important for heart and bone health and is necessary for oxygen transport, energy production and hormonal synthesis.

Omega-3S: 0.59 grams of DHA and 0.43 grams of EPA per portion of 3 ounces

The mackerel is a fatty fish rich in omega-3 and filled with proteins, vitamin D, B12, selenium, magnesium and B6.

Know that the king of the mackerel must be avoided, because he is raised in mercury. The Atlantic mackerel is very low in mercury and is an option of healthy seafood.

Omega-3S: 0.44 grams of DHA and 0.40 grams of EPA per portion of 3 ounces

Trout is a rich source of omega-3, and it is also rich in vitamin D, soluble fatty vitamin which regulates inflammation, supports immune health and promotes the absorption of calcium.

Trout is one of the rare foods rich in vitamin D. A portion of three ounces covers 81% of your daily needs.

Omega-3S: 0.14 g ala, 0.23 g of DHA and 0.30 g of EPA per portion of 3 ounces

Oysters are a good source of omega-3. They are also rich in protein and vitamins and minerals such as B12, zinc and selenium.

A portion of 3 ounces of oysters covers 47.4% of your daily selenium needs, a mineral that plays a critical role in immune and thyroid function and acts as a powerful antioxidant in the body.

Omega-3s: 0.47 grams of DHA and 0.18 EPA per portion of 3 ounces

Although it contains less omega-3 than smaller fish, eating a bar can help increase your omega-3 intake.

The bar is rich in protein and is a good source of vitamins and minerals, such as vitamin B6. B6 is necessary for the immune function, the synthesis of neurotransmitters and the formation of hemoglobin, the component bearing oxygen of red blood cells.

A portion of 3 ounces of bar covers 23% of your daily vitamin B6 needs.

Omega-3S: 0.60 grams of DHA and 0.48 grams of EPA per tablespoon

Caviar is a delicacy of seafood that is full of omega-3. It is also a good source of vitamins and minerals, like B12, a necessary nutrient for the production of red blood cells, neurological function, metabolism and the synthesis of DNA.

A tablespoon of caviar covers more than 100% of your daily B12 needs.

Omega-3S: 0.12 grams of DHA and 0.12 EPA per portion of 3 ounces

The shrimps are also rich in protein and a good source of astaxanthine, a powerful antioxidant that protects cells from oxidative damage.

Omega-3S: 0.54 grams of DHA and 0.2 grams of EPA per portion of 3 ounces

Tuna is a stable seafood option with shelf which is rich in omega-3.

Tuna is also rich in other nutrients, such as B6, B12, selenium, magnesium and vitamin E, which are all essential to health.

The nuts are rich in ALA, an omega-3 fatty acid based on plants. Although the nuts provide ALA, there are many other foods that are higher in ALA and contain DHA and EPA.

Flax oil, linen seeds and chia seeds are better sources of ALA than nuts, while seafood such as salmon, sardines and trout contain high levels of DHA and EPA.