What Foods Are High in Omega-3?

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foods-rich-in-omega-3Did you know that omega-3 fatty acids are among the most beneficial nutrients for health but it cannot be produced by the human body, so we have to take in? That is why they are essential.

Hence, in order have the daily dose you should consume foods high in omega-3.

But how much does an adult need daily? There are different recommendations. Typically, 250 mg/day is suggested for adults for general health. People having heart disease or high triglycerides level should have more, about 750-2000 mg/day.

Here are some sources if you need more information.

What are the benefits of omega-3?

It has a lot of positive impacts on health. It helps to avoid various cardiovascular diseases, cancer and also reduces inflammation throughout the body. It is also beneficial for the skin, brain functioning, nervous system, and it even supports weight loss. It is a crucial part of a healthy nutrition.

Watch the video to learn more benefits.


Which foods are rich in omega-3?

There is no question that the best source is fish oil. Sea fish especially mackerel, salmon, sardine and salmon hold a lot of it. Thus, it is recommended to have at least two servings of fish weekly.

Other good sources are seeds and nuts. An interesting fact is that Chia seed contain three times more omega-3 than fish (almost 7 grams per tablespoon). Walnuts and pecans are also good sources. Hove some pieces as a snack.

Some oils are also high in these beneficial fatty acids. Olive oils well-known but flaxseed, walnut and canola contains multiple times more. Cook with olive and flaxseed oil and make dressing for your salads using walnut.

Related: If you want to learn more about healthy oils, then read this post.

Soybeans should be mentioned as well but unfortunately in most of the cases it is GMO.

Finally, there are some vegetables that contain it, but far less. Kale and spinach are good sources.

The following infographic provides more details.



What about supplements?

I think, the best way to take in the right amount of omega-3s daily is eating the mentioned foods. However, not everybody likes fish or nuts or have the opportunity to cook with them.

For them, supplements can be a good alternative. There are high-quality, natural fish oil products that provide the daily dose.

Tip You can buy trusted fish oil supplements at the best price here.


As you see, there are many types of foods high in omega-3 fatty acids, and it is not hard to find recipes to cook delicious meals from them. Include these miracle fats in your diet to prevent common illnesses.


Are there smell-less omega 3 tables?

Since a lot of people do not like the taste and the smell of these products, several flavored products are made. For example, in lemon or orange. Their tastes are not as bad; that is why they can be given to kids as well. You can choose from a lot of types product here.

On the other hand, you may try to eat oiled fish 2-3 times a week if you cannot get access to see fish.

Is taking omega-3 supplements help lose fat?

While taking in this fatty acids is beneficial to your health, it will not help too much to get rid of fat. You can get rid of that by regular exercising, changing your lifestyle and paying attention to you diet. If you consume unhealthy stuff all day long, and sit in your chair, there is no supplement that can help you.

Is having Omeg-3 will lower my blood pressure?

A recent study has proved that it may, but more research should be made. You can read more about it here.

Is it good against cancer?

If you take the right amount daily, then yes, it helps. But there are a few studies that have also proved that taking too much may increase the risk of the prostate cancer. You can read about the research here.

Did you learn what are the high omega 3 foods? Share with your friends.


  1. Johan Van Aarde
    • James
      • Johan Van Aarde

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