Omega-3 fatty acids are essential for overall health, supporting brain function, heart health, and even eye development. But because the body cannot produce enough omega-3 on its own, we must get them from food. This was reported by Ziare.
There are three main types of omega-3:
ALA (alpha-linolenic acid) – found in plant-based foods.
EPA (eicosapentaenoic acid) & DHA (docosahexaenoic acid) – found primarily in fish and seafood.
Although the body can convert ALA into EPA and DHA, the process is inefficient, making marine sources the best way to get these vital nutrients.
Salmon is widely known as one of the best sources of omega-3, with a small serving of cooked salmon containing about 1,800 mg of EPA and DHA.
But some foods actually contain even more! Here are five excellent sources of omega-3 that surpass salmon in omega-3 content.
1. Walnuts – 2,500 mg ALA per 28 g
Walnuts are the top plant-based source of omega-3. While they lack EPA and DHA, they still provide significant health benefits.
Ways to enjoy them:
As a snack on their own.
Sprinkled over salads.
Mixed into oatmeal or baked goods.
2. Chia Seeds – 5,000 mg ALA per 28 g
These tiny seeds are packed with omega-3, fiber, and protein, making them a fantastic nutritional boost.
Ways to enjoy them:
Mixed into yogurt or smoothies.
Made into chia pudding.
Added to cereal or baked goods.
3. Mackerel – 5,000 mg DHA & EPA per 100 g
Mackerel contains even more omega-3 than salmon and is a budget-friendly, nutritious option.
Ways to enjoy it:
Grilled or baked.
Smoked and served with crackers.
Tossed into a fresh salad.
4. Herring – 2,300 mg DHA & EPA per 100 g
Herring is rich in omega-3, vitamins, and antioxidants, making it an excellent choice for heart health.
Ways to enjoy it:
Pickled or marinated.
Smoked on toast.
Served in a fresh fish salad.
5. Hemp Seeds – 2,000 mg ALA per 3 tablespoons
Hemp seeds provide a great balance of omega-3 and omega-6, along with protein, magnesium, and iron.
Ways to enjoy them:
Blended into smoothies.
Sprinkled over salads or soups
Used in homemade energy bars.
How Much Omega-3 Do You Need?
Experts recommend:
ALA: 1.1 g/day for women, 1.6 g/day for men
EPA & DHA: No official daily recommendation, but 1 g/day is often advised for heart health.
Salmon may be a great source of omega-3, but it’s not the only one! Walnuts, chia seeds, mackerel, herring, and hemp seeds offer impressive amounts, making them excellent choices for boosting your intake.
If you don’t eat fish, consider an algae-based supplement to meet your omega-3 needs.
