There are three main types of omega-3 fats: docosahexaenoic acid (DHA). eicosapentaenoic acid (EPA), and alpha-linolenic acid (ALA). DHA and EPA are concentrated in seafood, while ALA can be found in certain plant foods, like walnuts.\n<\/p>\n
Walnuts<\/a> are a good source of ALA (they contain 2.57 grams per ounce), but eating other foods naturally rich in EPA and DHA, like seafood, is a better way to boost your levels of these omega-3 fats<\/a>.\n<\/p>\n Omega-3s: 8.5 grams of ALA per tablespoon\n<\/p>\n Flaxseed oil is the richest plant source of plant-based omega-3s you can eat.\n<\/p>\n Studies show that flaxseed oil may have heart-protective and anti-inflammatory properties.\n<\/p>\n Flaxseed oil<\/a> has a low smoke point of just 217 degrees Fahrenheit, so it\u2019s not suitable for cooking. It should be taken as a supplement or used as a finishing oil for dishes like salads.\n<\/p>\n Omega-3s: 7.26 grams of ALA per tablespoon\n<\/p>\n Chia seeds<\/a> are high in ALA. They\u2019re also rich in important nutrients, like fiber.\n<\/p>\n Just 2 tablespoons of chia seeds cover about 35% of your daily fiber needs. Fiber helps support gut health by keeping bowel movements<\/a> regular and comfortable and supporting the growth of beneficial bacteria in the large intestine.\n<\/p>\n Fiber also supports healthy cholesterol levels, which can lower your risk of heart disease<\/a>.\n<\/p>\n Omega-3s: 4.4 grams of ALA per 2-tablespoon serving\n<\/p>\n Like flax oil, flaxseeds are high in ALA.\n<\/p>\n Flaxseeds are high in fiber and magnesium, which are nutrients that support heart health and healthy blood sugar regulation.\n<\/p>\n A 2022 study that included 19 men with type 2 diabetes<\/a> found that those who ate 15 grams of flaxseeds<\/a> before breakfast experienced a 17% reduction in post-meal blood sugar compared to a control group.\n<\/p>\n Omega-3s: 1.5 grams of DHA and 0.938 grams of EPA per tablespoon\n<\/p>\n Cod liver oil is an excellent source of DHA and EPA. Consuming sources of EPA and DHA is the best way to increase your blood levels of these essential fatty acids.\n<\/p>\n In addition to DHA and EPA, cod liver oil also contains high levels of vitamin A<\/a>, which is necessary for vision, immune function, cognitive function, and reproductive health.\n<\/p>\n Omega-3s: 1.24 grams of DHA and 0.59 grams of EPA per 3-ounce serving\n<\/p>\n Salmon<\/a> is high in DHA and EPA. It is also rich in protein<\/a>, potassium, B12, B6, selenium, and the powerful carotenoid antioxidant astaxanthin.\n<\/p>\n Astaxanthin is a pigment that has cellular-protective properties. Studies show that regularly eating astaxanthin-rich foods, like salmon, may support brain health and protect against age-related conditions.\n<\/p>\n Omega-3s: 0.94 grams of DHA and 0.77 grams of EPA per 3-ounce serving\n<\/p>\n Herring is often recommended as a healthy seafood choice as it\u2019s much lower in the heavy metal mercury<\/a> than larger fish, such as tuna, swordfish, tilefish, and king mackerel.\n<\/p>\n Mercury can accumulate in the body and harm health, so choosing seafood with lower mercury levels can reduce one’s exposure to mercury.\n<\/p>\n Omega-3s: 0.74 grams of DHA and 0.45 grams of EPA per 3-ounce serving\n<\/p>\n Sardines<\/a> are an excellent source of omega-3s. In fact, they\u2019re such a good source that eating more sardines could reduce your need for omega-3 supplements.\n<\/p>\n Sardines also provide protein, calcium, potassium, iron, magnesium, zinc, and other nutrients that are important for health.\n<\/p>\n Omega-3s: 0.366 grams of DHA and 0.216 grams of EPA per ounce\u00a0\n<\/p>\n Anchovies may be small, but they\u2019re packed with nutrients, including omega-3s.\n<\/p>\n They also contain an impressive amount of vitamins and minerals, including calcium<\/a>, which is important for heart and bone health and is needed for oxygen transport, energy production, and hormone synthesis.\n<\/p>\n \u00a0Omega-3s: 0.59 grams of DHA and 0.43 grams of EPA per 3-ounce serving\n<\/p>\n Mackerel is a fatty fish that\u2019s high in omega-3s and packed with protein, vitamin D, B12, selenium, magnesium, and B6.\n<\/p>\n Be aware that King mackerel should be avoided, since it\u2019s high in mercury. Atlantic mackerel is very low in mercury and is a healthy seafood option.\n<\/p>\n Omega-3s: 0.44 grams of DHA and 0.40 grams of EPA per 3-ounce serving\n<\/p>\n Trout is a rich source of omega-3s, and it’s also high in vitamin D, a fat-soluble vitamin that regulates inflammation, supports immune health, and promotes the absorption of calcium.\u00a0\n<\/p>\n Trout is one of the few foods high in vitamin D<\/a>. A three-ounce serving covers 81% of your daily needs.\n<\/p>\n Omega-3s: 0.14 g ALA, 0.23g DHA, and 0.30g EPA per 3-ounce serving\n<\/p>\n Oysters are a good source of omega-3s. They are also high in protein and vitamins and minerals like B12, zinc, and selenium.\n<\/p>\n A 3-ounce serving of oysters covers 47.4% of your daily needs for selenium<\/a>, a mineral that plays critical roles in immune and thyroid function and acts as a powerful antioxidant in the body.\n<\/p>\n Omega-3s: 0.47 grams of DHA and 0.18 EPA per 3-ounce serving\n<\/p>\n Though it contains fewer omega-3s than fattier fish, eating sea bass can help boost your omega-3 intake.\n<\/p>\n Sea bass is high in protein and is a good source of vitamins and minerals, like vitamin B6<\/a>. B6 is needed for immune function, neurotransmitter synthesis, and the formation of hemoglobin, the oxygen-carrying component of red blood cells.\n<\/p>\n A 3-ounce serving of sea bass covers 23% of your daily needs for vitamin B6.\n<\/p>\n Omega-3s: 0.60 grams of DHA and 0.48 grams of EPA per tablespoon\n<\/p>\n Caviar is a seafood delicacy that\u2019s packed with omega-3s.\u00a0It is also a good source of vitamins and minerals, like B12<\/a>, a nutrient that\u2019s required for red blood cell production, neurological function, metabolism, and DNA synthesis.\n<\/p>\n A tablespoon of caviar covers over 100% of your daily B12 needs.<\/p>\n Omega-3s: 0.12 grams of DHA and 0.12 EPA per 3-ounce serving\n<\/p>\n Shrimp<\/a> is also high in protein and a good source of astaxanthin, a powerful\u00a0antioxidant<\/a>\u00a0that protects cells against oxidative damage.\n<\/p>\n Omega-3s: 0.54 grams of DHA and 0.2 grams of EPA per 3-ounce serving\n<\/p>\n